Workout of the Day

Team Strength:

Complete as many rounds as possible in 15 mins of:

Reverse Sled Drag, 240/175 lbs, 20 m

WOD:

Complete as many rounds as possible in 15 mins of:

15/12 Machine Calories

10 Cossack Squats

1 Rope Climb

Post rounds to beyond the whiteboard.

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Strength:

Deadlift, 3-3-3-3-3

WOD:

4 rounds for time of:

9 Push Press, 135/95 lbs

Run, 400 m

Post loads and times to beyond the whiteboard.

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Strength:

Tempo front squat, 3-3-3-3-3, (5/3/1)

WOD:

Complete as many rounds as possible in 14 mins of:

7 American Kettlebell Swings, 53/35 lbs

14 Kettlebell Front Rack Lunges, 50/35 lbs

7 Burpees

Post loads and rounds to beyond the whiteboard.

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Conditioning:

Run 1.1 mi

This is an all out effort for time.

WOD:

10 rounds for time of:

5 Medicine Ball Slams, 50/35 lbs

10 AbMat Sit-ups

Post times to beyond the whiteboard.

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Gymnastic skill part 1:

10 minutes of handstand/handstand walk practice

Part 2:

Max distance walk or max hold x3

WOD:

Complete as many rounds as possible in 13 mins of:

3 Burpee Box Jump Overs, 24/20 in

5 Toes-to-bars

7 Machine Calories

Post distance and rounds to beyond the whiteboard.

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WOD:

“Wilmot”

6 rounds for time of:

50 Air Squats

25 Ring Dips

Post time to beyond the whiteboard.

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Post times to beyond the whiteboard.

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Strength:

Every 2 mins for 12 mins do:

1 Clean Pull, pick load

1 Power Clean, pick load

1 Squat Clean, pick load

WOD:

3 rounds for time of:

15 Squat Cleans, 135/95 lbs Run,

400 m

Post loss and times to beyond the whiteboard.

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Strength:

Turkish Get-up, 4-4-4-4-4

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

WOD:

Complete as many rounds as possible in 14 mins of:

4 Strict Chin-ups

8 Alternating Kettlebell Swings, 53/35 lbs

12 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

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Strength:

Bench Press 5-5-5-5-5

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

WOD:

42-30-18 reps, for time of:

Alternating Dumbbell Snatch, 50/35 lbs

Row Calorie

Post loads and times to beyond the whiteboard.

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Strength:

Front squat, 3-3-3-3-3, (superset with & max height split jumps)

WOD:

3 rounds, 1 min per station, for max reps of:

Sledge Hammer Strike, 16/10 lbs

Echo Bike Calorie

Box Jump, 24/20 in

Wall Ball

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. Rest one mnute between rounds.

Post loads and reps to being the whiteboard.

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