Workout of the Day

Strength:

Front rack lunge, 14-14-14-14-14

WOD:

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

Hang Squat Clean, 95/65 lbs

Bar Facing Burpee

Post loads and times to beyond the whiteboard.

Post loads and times to beyond the whiteboard.

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Partner Conditioning:

6 rounds for max reps of:

D-Ball Hold, 1 min max rep

Echo Bike Calories, 1 min

*alternate minutes for 12 minutes, d ball must be held for teammate to accumulate calories

WOD:

7 rounds for time of:

14 Cossacks Squats, 53/35 lbs

2 Wall Walks

Post reps and times to beyond the whiteboard.

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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:

Complete as many rounds as possible in 15 mins of:

10 Medicine Ball Slams, 50/40 lbs

10 AbMat Sit-ups

5 Strict Ring Dips

Post rounds to beyond the whiteboard.

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Skill:

Rope climb footing and efficiency

WOD:

Brian

3 rounds for time of:

5 Rope Climbs, 15 ft

25 Back Squats, 185/135 lbs

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

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Strength:

Bench press, 5-5-5-5-5

WOD:

Complete as many rounds as possible in 13 mins of:

5 Strict Chin-ups

7 Burpees

9 Box Jumps, 30/24 in

Post loads and rounds to beyond the whiteboard.

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WOD:

“Dumpster Fire”

3 rounds for time of:

10 Snatches, 135/95 lbs

50 Wall Balls, 20/14 lbs

10 Clean & Jerks, 135/95 lbs

Post times to beyond the whiteboard.

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Strength:

Front squat, 5-5-5-5-5

WOD:

For time:

75/60 Machine Calories

25 Toes-to-bars

50/40 Machine Calories

20 Toes-to-bars

25/20 Machine Calories

15 Toes-to-bars

Post loads and times to beyond the whiteboard.

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Midline:

Tabata Deadbug

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:

Complete as many rounds as possible in 12 mins of:

45 seconds max rep Russian Kettlebell Swings, 70/53 lbs,

Rest 15 secs

45 seconds max rep AbMat Sit-ups

Rest 15 secs

Post reps to beyond the whiteboard.

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Conditioning:

250m row x4, maximum effort .

WOD:

For 4 cycles:

AMRAP in 3 mins of:

21 Double Unders

3 D-Ball Over Shoulders, as heavy as possible, stoned and sandbags are acceptable for Rx

Rest 1 min between each cycle. For each cycle restart the AMRAP

Post times and rounds to beyond the whiteboard.

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WOD:

Josh

For time:

21 Overhead Squats, 95/65 lbs

42 Pull-ups

15 Overhead Squats, 95/65 lbs

30 Pull-ups

9 Overhead Squats, 95/65 lbs

18 Pull-ups

Post times to beyond the whiteboard z

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

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