Workout of the Day

Strength:

Overhead Squat, 8-8-8-8-8

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

WOD:

For reps:

Tabata Wall Ball, 20/16 lbs, 10/9 ft

Tabata Push-up

Tabata AbMat Sit-up

Tabata Double Under

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.

Post loads and reps to beyond the whiteboard.

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Team Speed:

In teams of 3-5:

20y low sled push, 175/130lbs

WOD:

3 rounds for time of:

30/24 Machine Calories

Odd Object Carry, 100/70 lbs, 100 m

Post rounds and times to beyond the whiteboard.

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Strength:

[ 2 Clean Pulls + 1 Power Clean ], 1-1-1-1-1

WOD:

10 rounds for time of:

5 Power Cleans, 155/105 lbs

5 Strict Chin-ups

Post loads and times to beyond the whiteboard.

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Strength:

Tempo Back Squat, 3-3-3-3-3

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

WOD:

Complete as many rounds as possible in 12 mins of:

12 Alternating Dumbbell Snatches, 50/35 lbs

12 Single Arm Overhead Walking Lunges, 50/35 lbs

12 Burpee Over Dumbbells

Post loads and rounds to beyond the whiteboard.

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Midline:

For quality:

Tabata Dead Bug

Tabata Hollow Rock

Tabata Side Plank

Tabata Side Plank

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:

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

D-Ball Squat, 100/70 lbs

Candle Stick + Jump

Post times to beyond the whiteboard.

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Conditioning:

500m row x3, 2 minutes rest between attempts, maximum effort

WOD:

Complete as many rounds as possible in 15 mins of:

10 Wallballs, 20/14 lbs

5 Pull-ups

10 Russian Twists, 20/14 lbs

Post times and rounds to beyond the whiteboard.

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WOD:

Hansen

5 rounds for time of:

30 Kettlebell Swings, 2/1.5 pood

30 Burpees

30 GHD or abmat Sit-ups

Post times to beyond the whiteboard.

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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Strength:

Every 2 mins for 12 mins do:

1 Hang Power Clean + Power Clean + Split Jerk, pick load

WOD:

5 rounds for time of:

15 Medicine Ball Slams, 50/40 lbs

5 Bar Muscle-ups

Post loads and times to beyond the whiteboard.

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Strength:

Turkish getup, 4-4-4-4-4, (2 each arm)

WOD:

3 rounds for time of:

30 Double Dumbbell Walking Lunges, 50/35 lbs

2 Rope Climbs

Run, 400 m

Post loads and times to beyond the whiteboard.

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Strength:

Bench Press, 3-3-3-3-3

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

WOD:

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

D-Ball Over Shoulder, 100/70 lbs

Sledgehammer Strike, 16/10 lbs

AbMat Sit-up

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

Post loads and reps to beyond the whiteboard.

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