Workout of the Day

WOD:

JBo

Complete as many rounds as possible in 28 mins of:
9 Overhead Squats, 115/75 lbs
1 Legless Rope Climb, 15 ft
12 Bench Press, 115/75 lbs

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

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Strength:

Clean and jerk, 2-2-2-2-2

WOD:

Grace

For time:
30 Clean & Jerks, 135/95 lbs

Post loads and times to beyond the whiteboard.

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Strength/midline:

Turkish Sit-up 14-14-14-14-14

Use the heaviest weight you can for each set.
Rest as needed between sets

WOD:

For time:
50 Machine Calories
12 Pull-ups
40 Machine Calories
12 Pull-ups
30 Machine Calories
12 Pull-ups
20 Machine Calories
12 Pull-ups
10 Machine Calories
12 Pull-ups

Post loads and times to beyond the whiteboard.

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Thank you for your service. Words aren’t enough.

WOD:

For time:
1000 Weighted Box Step-ups, 45/35 lbs, 20 in

In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

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Strength:

Pause front squat, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 14 mins of:
28 Double Unders
14 Split Jumps
7 True Push Ups

Post loads and rounds to beyond the whiteboard.

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Conditioning:

Complete as many rounds as possible in 14 mins of:

Farmers Carry, pick load, 20 m

WOD:

4 rounds for time of:
10 Alternating Single Arm Devil Press, 50/35 lbs
20 Box Jump Overs, 24/20 in

Post rounds and times to beyond the whiteboard.

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Midline:

Tabata Dead Bug
Tabata R Side Plank
Tabata Left Side Plank

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

25-20-15-10-5 reps, for time of:
Med Ball Clean, 20/14 lbs
Machine Calorie

Post reps and times to beyond the whiteboard.

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WOD;

Jennifer

Complete as many rounds as possible in 26 mins of:
10 Pull-ups
15 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

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Skill:

Pistol

Handstand practice

WOD:

For time:
Row, 1000/800m
— then —
3 rounds of:
24 Alternating Pistols
12 Strict Handstand Push-ups
— then —
Row, 1000/800m

Post times to beyond the whiteboard.

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Team Speed:

In teams of 3-5, Complete as many rounds as possible in 14 mins of:

Assault Runner, 100 m

WOD:

Complete as many rounds as possible in 15 mins of:
5 D-Ball Over Shoulders, 100/70 lbs
7 Ring Dips
9 AbMat Sit-ups

Lost times and rounds to beyond The Whiteboard.

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