Workout of the Day

Midline:

100 hollow rocks

WOD:

TK

Complete as many rounds as possible in 20 mins of:

8 Strict Pull-ups

8 Box Jumps, 36/30 in

12 American Kettlebell Swings, 2/1.5 pood

Post rounds to beyond the whiteboard.

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

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Strength:

Tall clean, 3-3-3–3-3

WOD:

5 rounds for time of:

10 Hang Squat Cleans, 135/95 lbs

10 Ring Dips

Post loads and times to beyond the whiteboard.

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Speed:

In teams of 3-5, AMRAP in 13 minutes:

20y low handle sled push, 175/130lbw

WOD:

Complete as many rounds as possible in 15 mins of:

30 Double Unders

7 Dumbbell Push Press, 50’s/35’s

1 Rope Climb

Post rounds to beyond the whiteboard.

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Strength:

Deadlift, 5-5-5-5-5

WOD:

4 rounds for time of:

27/21 Machine Calories

15 Pull-ups

Post loads and times to beyond the whiteboard.

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Strength:

Front squat, 3-3~3-3-3

WOD:

Complete as many rounds as possible in 12 mins of:

12 Alternating Dumbbell Snatches, 50/35 lbs

12 Single Arm Overhead Lunges, 50/35 lbs

12 Burpees

Post loads and rounds to beyond the whiteboard.

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Conditioning:

150/120 Machine calories*

*athletes can switch every 50 Cals or grind it out on one machine

WOD:

Complete as many rounds as possible in 15 mins of:

5 Feet Elevated Ring Rows

Ring L-Sit, 10 secs

15 Russian Kettlebell Swings, 70/53 lbs

Post time and rounds to beyond the whiteboard.

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Midline:

Tabata Alternating Contralateral Dead Bug

Tabata Superman

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:

5 rounds for time of:

50 Double Unders

12 Dumbbell Front Squats, 50’s/35’s

Post reps and time to beyond the whiteboard.

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WOD:

DT

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

Post times to beyond the whiteboard.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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WOD:

Trevor

For Time: Teaming of 2 or 4

300 Pull-ups

400 Push-ups

500 Sit-up (standard)s

600 Air Squats

Post times to beyond the whiteboard.

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Team Conditioning:

Complete as many rounds as possible in 13 mins of:

Farmer Carry, 106/70 lbs

20 yd Bear Crawl, 20 yd

WOD:

3 rounds, 1 min per station, for max reps of: Echo Bike Calorie

Box Jump, 24/20 in

Sledge Hammer Strike

Toes-to-bar

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations

Post rounds and reps to beyond the whiteboard.

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