Workout of the Day

WOD:

TK

Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps, 36/30 in
12 Kettlebell Swings, 2/1.5 pood

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

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Strength:

Hang Power Clean 3-3-3-3-3

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

WOD:

As many reps as possible in 12 mins of:

1 Hang Power Clean, 135/95 lbs

1 Handstand Push-up

2 Hang Power Cleans, 135/95 lbs

2 Handstand Push-ups

3 Hang Power Cleans, 135/95 lbs

3 Handstand Push-ups …

Continue adding 1 rep each round to each movement until time expires.

Post loads and rounds to beyond the whiteboard.

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Team Strength:

Complete as many rounds as possible in 12 mins of:

4 D-Ball Bear Hug Squats, pick load

D-Ball Bear Hug Carry, 20 yd

WOD:

Complete as many rounds as possible in 15 mins of:

24 Double Unders, lbs

8 Alternating Dumbbell Devil Press, 50/35 lbs

16 AbMat Sit-ups

Post rounds to being the whiteboard.

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Strength:

Shoulder press, 3-3-3-3-3

WOD:

5 rounds for time of:

11 Deadlifts, 225/155 lbs

21/15 Machine Calories

Post loads and times to beyond the whiteboard.

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Strength:

Back Squat 5-5-5-5-5, super set with Box Jump 5×5,

WOD:

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

Dumbbell Hang Clean, 50/35 lbs

Toes-to-bar

Post loads and times to beyond the whiteboard.

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Conditioning:

150/120 machine calories

WOD:

Complete as many rounds as possible in 12 mins of:

2 Wall Walks

4 D-Ball Over Shoulders, 100/70 lbs

8 Split Jumps

Post times and rounds to beyond the whiteboard .

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Strength:

Dumbbell Bench Press 12-12-12-12-12

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

WOD:

5 rounds for time of:

20 Alternating Dumbbell Snatches, 50/35 lbs

25 Push-ups

Post loads and times to beyond the whiteboard.

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WOD:

Hortman

Complete as many rounds as possible in 45 mins of:

Run, 800 m

80 Air Squats

8 Muscle-ups

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

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Strength:

Power Snatch 3-3-3-3-3

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

WOD:

21-15-9 reps, for time of:

Power Snatch, 115/75 lbs

Pull-up

Post loads and times to beyond the whiteboard.

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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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