Workout of the Day

Strength:

Snatch Balance + 2 Overhead Squat 1-1-1-1-1

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

WOD:

For time:

21 Deadlifts, 225/155 lbs

42 Ring Push-ups

15 Deadlifts, 225/155 lbs

30 Ring Push-ups

9 Deadlifts, 225/155 lbs

18 Ring Push-ups

Post loads and times to beyond the whiteboard.

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Classes today at 8am, 10am and Noon!

WOD:

1 Thruster, 135/95 lbs

2 Pistols (Alternating Legs)s

3 Medicine Ball Slams, 50/40 lbs

4 Pull-ups

5 Ring Dips

6 AbMat Sit-ups

7 Burpees

8 Kettlebell Swing (American)s, 1.5/1 pood

9 Candle Sticks

10 Lateral Bar Jumps

11 Air Squats

12 Squat Cleans, 135/95 lbs

Post times to beyond the whiteboard.

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Strength:

Back rack lunge, 14-14-14-4-14

WOD:

Complete as many rounds as possible in 13 mins of:

5 Feet Elevated Ring Rows

10 Alternating Lateral Single Leg Push Offs, 20/18 in

10 Alternating Dumbbell Snatches, 50/35 lbs

Post loads and rounds to beyond the whiteboard.

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Skill/midline:

For 13 minutes practice handstand/handtaand walk skill

-kicking up

-holds, (with and without wall)

-shoulder taps

-walking

WOD:

21-18-15-12-9-6-3 reps, for time of:

Med Ball Clean, 50/40 lbs

Ring Push-up

Post times 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 14 mins of:

14 One Arm Alternating Kettlebell Swings, 53/35 lbs

7 Toes-to-bars

7 Machine Calories

Post loads and rounds to beyond the whiteboard.

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WOD;

4 rounds for time of:

Plate Overhead Walking Lunge, 45/25 lbs, 100 ft

30 Box Jumps, 24/20 in

20 Wall Balls, 20/14 lbs

10 Handstand Push-ups

Post times to beyond the whiteboard.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

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Strength:

Hang Power Snatch 2-2-2-2-2

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

WOD:

For time:

75 Machine Calories

21 Dumbbell Push Press, 50’s/35’s lbs

50 Machine Calories

15 Dumbbell Push Press, 50’s/35’s lbs

25 Machine Calories

9 Dumbbell Push Press, 50’s/35’s lbs

Post loads and times to beyond the whiteboard.

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Team Conditioning:

Complete as many rounds as possible in 12 mins of:

4 D-Ball Bear Hug Squats, pick load

D-Ball Bear Hug Carry, 20 yd

WOD:

Complete as many rounds as possible in 15 mins of:

9 Box Jump Overs, 24/20 in

7 AbMat Sit-ups

1 Rope Climb

Post loads and rounds to beyond the whiteboard.

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Strength:

Power Clean 3-3-3-3-3

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

WOD:

5 rounds for time of:

50 Double Unders

10 Hang Power Cleans, 155/105 lbs

Post loads and times to beyond the whiteboard.

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