Workout of the Day

Midline:

Tabata L-Sit

Tabata Dead Bug

Tabata Hollow Rock

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:

10 rounds for time of:

2 Wall Walk W/Push Ups

4 Feet Elevated Ring Rows

8 Wall Balls, 20/14 lbs

Post times to beyond the whiteboard.

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Strength:

Single arm dumbbell row, 16-16-16-16-16 ,(8 each arm, focus on j he’s bracing and smooth movement)

WOD:

10-20-30-40-50 reps, for time of:

Double Under

Russian Kettlebell Swing, 70/53 lbs

Post loads and rounds to beyond the whiteboard.

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Skill:

Pull-up

WOD:

Marco

3 rounds for time of:

21 Pull-ups

15 Handstand Push-ups

9 Thrusters, 135/95 lbs

Post times to beyond the whiteboard.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

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Strength:

(1 Deadlift + 1 Power Clean + 1 Front Squat), 1-1-1-1-1

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

WOD:

Complete as many rounds as possible in 13 mins of:

3 D-Ball Over Shoulders, pick load

5 Candle Sticks

7 Box Jumps, 30/24 in

Post loads and rounds to beyond the whiteboard.

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WOD:

For time:

Any Machine Meter, 1000 m (bike x3)

Sled Push, 195/150 lbs, 20 m

50 Toes-to-bars

Sled Push, 195/150 lbs, 20 m

50 Push-ups

Sled Push, 195/150 lbs, 20 m

50 Kettlebell Cossack Squats, 53/35 lbs

Sled Push, 195/150 lbs, 20 m

50 Grappling Sit Throughs

Sled Push, 195/150 lbs, 20 m

100 Sledge Hammer Strikes

Sled Push, 195/150 lbs, 20 m

Post times to beyond the whiteboard.

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Strength:

Deadlift, 5-5-5-5-5

Progressive load , 2-3 minutes rest between sets.

WOD:

42-30-18 reps, for time of:

Machine Calorie

Medicine Ball Slam, 50/40 lbs

Post loads and times to beyond the whiteboard.

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Strength:

Front Squat 5-5-5-5-5

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

WOD:

Elizabeth

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip

Post loads and times to beyond the whiteboard.

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Conditioning:

For time:

150/120 Machine Calories

WOD:

For time:

50 American Kettlebell Swings, 53/35 lbs

1 Bear Crawl, 20 yd

40 American Kettlebell Swings, 53/35 lbs

1 Bear Crawl, 20 yd

30 American Kettlebell Swings, 53/35 lbs

1 Bear Crawl, 20 yd

20 American Kettlebell Swings, 53/35 lbs

1 Bear Crawl, 20 yd

10 American Kettlebell Swings, 53/35 lbs

1 Bear Crawl, 20 yd

Post times to beyond the whiteboard.

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Midline:

For quality and time:

Wall Handstand Hold, 2 mins

Static Pull Up Hang, 3 mins

Plank Hold, 4 mins

WOD:

3 rounds for time of:

Run, 600 m

30 Grappling Sit Throughs

2 Rope Climbs

Post times to beyond the whiteboard.

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WOD:

Jack

Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/80 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Post rounds to beyond the whiteboard.

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