Workout of the Day

Strength:

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 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

Post loads and rounds to beyond the whiteboard.

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Partner Conditioning:

In teams to 2, switching every 2 minutes:

3 rounds, 2 mins per station, for max reps of:

Machine Calorie

Burpee

Rest 1 min

Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.

WOD:

5 rounds for time of:

20 Alternating Dumbbell Snatches, 50/35 lbs Bear Crawl, 15 yd

Post reps and times to beyond d the whiteboard.

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Midline:

Tabata L-Sit Hold

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:

4 rounds for time of:

20 Medicine Ball Slams, 50/40 lbs

2 Rope Climbs

Post reps and times to beyond the whiteboard.

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WOD:

Klepto

4 rounds for time of:

27 Box Jumps, 24/20 in

20 Burpees

11 Squat Cleans, 145/100 lbs

Post times to beyond the whiteboard.

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

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Strength:

Snatch Pull 3-3-3-3-3

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

WOD:

50-40-30-20-10 reps, for time of:

Double Under

Kettlebell Swing (American), 53/35 lbs

Post loads and times to beyond the whiteboard.

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Team conditioning:

In teams of 3, Complete as many rounds as possible in 13 mins of:

12/9 Row Calories

4 cone Suicide Sprints

WOD:

5 rounds for time of:

30 Med Ball Uneven Squats, 50/40 lbs

15 Ring Dips

Post rounds and times to beyond the whitey.

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Strength:

Shoulder press, 3-3-3-3-3

WOD:

“Diane”

21-15-9 reps for time:

Deadlifts, 225/155lbs

Handstand pushups

Post loads and times to beyond the whiteboard.

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Strength:

Tempo front squats, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 15 mins of:

5 Toes-to-bars

10 Kossacks Squats, 53/35 lbs

15/12 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Strength:

Single Arm Dumbbell Bent Over Row, 10-10-10-10-10

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

WOD:

50-40-30-20-10 reps, for time of:

Bench Dip

Split Jump

Russian Twist, 20/14lbs

Post loads and times to beyond the whiteboard.

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Midline:

In teams of 3, scale up or down as appropriate

Complete as many rounds as possible in 14 mins of:

Banded Suitcase Carry, 53/35 lbs, 50 yd

WOD:

In teams if 2, alternating movements every 2 minutes with 30 seconds of res between rounds:

3 rounds, 2 mins per station, for max reps of:

Machine Calorie

Wallball, 20/14 lbs

Rest 30 secs

Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Post total reps to beyond the whiteboard.

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