Workout of the Day

Buy in/cash out:100hollow RocksWOD:Fight gone badthree rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.Add your points and post them to comments.

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Strength:Deadlift deload, 3 reps emotm for ten minutes @65% 1 RMWOD:30-20-10 reps for time:Double undersAmerican kettlebell swings, 2/1.5 poodPush-upsPost loads and times to beyond the whiteboard.

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Strength:Backsquat, 3 reps emotm @65% 1 RMWOD:21-15-9 reps for time:Dumbbell thrusters, 50’s/35’sPull-upsPost loads and times to beyond the whiteboard.

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Conditioning:1000m x 2, TTWOD:5 rounds for time:15 double Dumbbell/kettlebell bent over row, 50/53/35lbs20y Burpee broad jumps, 20 yards25 Air squatsPost times and time to beyond the whiteboard.

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Speed:25y Resistance runs x7 ,(using bands)WOD:Amrap in 12 minutes:4 front rack lunges, 135/95lbs8 hang power cleans, 135/95lbs32 double undersPost total rounds to beyond the whiteboard.

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Skill:Rope climbJ hook vs, Spanish wrapScaling options:Rope pull-ups, 6 reps (foot on box/bench if necessary)Rope supine rows, (rope price through ring)WOD:SissonComplete as many rounds as possible in 20 minutes of:15-ft rope climb, 1 ascent5 burpees200-meter runIf you’ve got a 20-lb. vest or body armor, wear it.Post rounds completed to comments.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

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Strength:Clean and jerk, 1-1-1-1-1-1-1WOD:“Grace”For time:30 clean and jerks, 135/95lbsPost loads and times to beyond the whiteboard.scale to 66% 1 RM

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Strength/Speed:In teams of 4, 10 minute amrap:20y waiters walk, 1.5/1 pood40y shuttleWOD:4 rounds for time:25 wallball, 20/14lbs15 toes 2 bar20 yard bear crawlPost distance covered and time to beyond the whiteboard.

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Strength:Deadlift, 5-3-1-1-1WOD:Amrap in 12 minutes:9 medball slams, 50/40lbs7 box jumps, 30/24 inches5 ring rowsPost loads and total rounds to beyond the whiteboard.

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Strength:Backsquat, 5-3-1-1-1WOD:3 rounds for time:50 Double unders21 kettlebell flip squats, 1.5/1 pood12 handstand push-upsPost loads and times to beyond the whiteboard.

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