Workout of the Day

Conditioning:

Run 1.1 mi

This is an all out effort for time.

WOD:

Tabata Echo Bike Calorie
Tabata Medicine Ball Slam, 50/40 lbs
Tabata Ring Row

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 times and reps to beyond the whiteboard.

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Partner Conditioning:

In teams of two,

Each for time:
Row: 5x 250 m*

Rest 1:30 between efforts

*while one athlete rows, the other holds the bottom of a squat

WOD:

5 rounds for time of:
20 Alternating Dumbbell Snatches, 50/40 lbs
15 Burpee Box Overs, 24/20 in

Post times to beyond the whiteboard.

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WOD:

Loredo

6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

Post times to beyond the whiteboard.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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Strength:

Hang Power Snatch 3-3-3-3-3

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

WOD:

3 rounds for time of:
70 Double Unders
21 Barbell Jump Squats, 95/65 lbs

post loads and times to beyond the whiteboard.

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Team Speed:

In teams of 3-4; Complete as many rounds as possible in 14 mins of:

Assault Runner, 100 m

WOD:

Complete as many rounds as possible in 15 mins of:
7 Bumper Plate Devil Press, 45/25 lbs
11 AbMat Sit-ups
1 Rope Climb

Post rounds to beyond the whiteboard.

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Strength:

Deadlift 3-3-3-3-3

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

WOD:

4 rounds for time of:
9 Power Snatches, 95/65 lbs
9 Strict Ring Dips
21/15 Machine Calories

Post loads and times to beyond the whiteboard.

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Strength:

Front Rack Lunge 14-14-14-14-14

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

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Pull-up

Post loads and times to beyond the whiteboard.

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Midline:

For quality:
L-Sit Hold, 1:30
Wall Handstand Hold, 2 mins
Plank Hold, 3 mins

WOD:

Complete as many rounds as possible in 12 mins of:
4 D-Ball Over Shoulders, 100/70 lbs
8 AbMat Sit-ups
12 Split Jumps

Post time and rounds to beyond the whiteboard.

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Midline:

Standing Teapot 24-24-24-24-24

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

WOD:

Complete as many rounds as possible in 15 mins of:
4 Strict Toes-to-bars
8 American Kettlebell Swings, 53/35 lbs
16 Double Unders

Post loads and rounds to beyond the whiteboard.

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WOD:

Zembiec

5 rounds for time of:
11 Back Squats, 185/135 lbs
7 Strict Burpee Pull-ups
Run, 400 m

During each burpee pull-up, perform a strict push-up, jump to a bar that is ideally 12 in above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

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