Workout of the Day

WOD:

Filthy Fifty

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees-to-elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

Post times to beyond the whiteboard.

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Strength:

Sumos deadlift, 3-3-3-3-3

WOD:

For time:

15 D-Ball Over Shoulders, 100/70 lbs

3 Rope Climbs

12 D-Ball Over Shoulders, 100/70 lbs

2 Rope Climbs

9 D-Ball Over Shoulders, 100/70 lbs

1 Rope Climb

Post loads and times to beyond the whiteboard.

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Strength:

Front squat, 3-3-3-3-3

WOD:

4 rounds for time of:

60 Double Unders

15 Dumbbell Thrusters, 50/35 lbs

Post loads and times to beyond the whiteboard.

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Conditioning:

1.1 mile time trial

WOD:

For time:

30-20-10 reps, for time of:

Alt Db Devils Press, 50/35 lbs

Box Jump, 30/24 in

Post times to beyond the whiteboard.

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Team conditioning:

In teams of 4, Complete as many rounds as possible in 13 mins of:

Farmer Carry, 106/70 lbs,

20 yd Bear Crawl, 20 yd

WOD:

Complete as many rounds as possible in 14 mins of:

7 Medicine Ball Slams, 50/40 lbs

14 Med Ball Lunges, 50/49 lbs

Run, 200 m

Post round to behind the whiteboard.

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Team conditioning:

In teams of 4, Complete as many rounds as possible in 13 mins of:

Farmer Carry, 106/70 lbs,

20 yd Bear Crawl, 20 yd

WOD:

Complete as many rounds as possible in 14 mins of:

7 Medicine Ball Slams, 50/40 lbs

14 Med Ball Lunges, 50/49 lbs

Run, 200 m

Post round to behind the whiteboard.

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Skill:

Muscle up

WOD:

Ryan

5 rounds for time of:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump 1 ft above max standing reach.

Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by his parents, Andrew and Jackie.

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Strength:

Snatch pull, 3-4-3-3-3

WOD:

Complete as many rounds as possible in 14 mins of:

7 Med Ball Hang Squat Cleans, 50/40 lbs

7 Pull-ups

14 Grappling Sit Throughs

Almost loads and rounds to beyond the whiteboard.

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Speed:

In teams of 3-5, Complete as many rounds as possible in 13 mins of:

Sled Push High Handle, 220/150 lbs, 20 yd

WOD:

Complete as many rounds as possible in 15 mins of:

5 Handstand Push-ups

10 One Arm Alternating Kettlebell Swings, 53/35 lbs

10/8 Machine Calories

Post rounds to beyond the whiteboard.

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Strength:

Close grip bench press, 5-5-5-5-5

WOD:

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

Deadlift, 225/155 lbs

Toes-to-bar

Post loads and times to beyond the whiteboard.

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