Workout of the Day

Midline:

For quality:

L-Sit Hold, 1:30

Wall Handstand Hold, 2 mins

Plank Hold, 3 mins

WOD:

20-15-10-5 reps, for time of:

One Arm Devil Press, 50/35 lbs

Toes-to-bar

Post times to beyond the whiteboard.

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WOD:

Loredo

6 rounds for time of:

24 Air Squats

24 Push-ups

24 Walking Lunges

Run, 400 m

Post times to beyond the whiteboard.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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Strength/

Hang Squat Clean 3-3-3-3-3

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

WOD/

4 rounds for time of:

10 Hang Squat Cleans, 135/95 lbs

50 Double Unders

Post loads and 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:

Sled Push Low Handle, 175/130 lbs, 20 m

WOD:

3 rounds for time of:

Run, 400 m 21

Burpee Box Jump Overs, 24/20 in

1 Rope Climb

Post rounds and times beyond the whiteboard.

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Strength:

Snatch Pull + Power Snatch 2-2-2-2-2

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

WOD:

Complete as many rounds as possible in 15 mins of:

5 D-Ball Over Shoulders, 100/70 lbs

7 Ring Dips

9 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Strength;

Bulgarian Split Squat 14-14-14-14-14

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

WOD:

5 rounds for time of:

25 Wall Balls, 20/14 lbs

10 Pull-ups

Post loads and times to beyond the whiteboard.

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Conditioning:

Run 1.1 mi TT

Run 1.1 mi

This is an all out effort for time.

WOD:

Complete as many rounds as possible in 13 mins of:

5 Bar Facing Burpees

7 Hang Power Snatches, 75/55 lbs

9 AbMat Sit-ups

Post times and rounds to beyond the whiteboard.

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Team Conditioning:

In teams of 3-5:

Complete as many rounds as possible in 13 mins of:

12/9 Ski Erg Calories

Suicide Sprint, 20 yd

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Dumbbell Hang Power Clean, 50/35 lbs

Box Jump, 30/24 in

Post rounds and times to beyond the whiteboard.

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WOD:

The Chief

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

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Strength:

Split Jerk, 3-3-3-3-3

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

WOD:

5 rounds for time of:

30/24 Machine Calories

30 Russian Kettlebell Swings, 70/53 lbs

Post loads and times to beyond the whiteboard.

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