Workout of the Day

WOD:

Weston

5 rounds for time of:

Row, 1000 m

Dumbbell Farmers Walk, 45/35 lbs, 200 m

R Arm Dumbbell Waiter Walk, 45/35 lbs, 50 m

L Arm Dumbbell Waiter Walk, 45/35 lbs, 50 m

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

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Strength:

3-Position Power Snatch 1-1-1-1-1

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

WOD:

4 rounds for time of:

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

10 Ring Dips

Bear Crawl, 40 yd

Post loads and times to beyond the whiteboard.

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Team Speed:

Complete as many rounds as possible in 14 mins of:

Sled Push High Handle, 220/150 lbs, 20 m

WOD:

30-20-10 reps, for time of:

Burpee

Dumbbell Box Step Over, 50/35 lbs

AbMat Sit-up

Post loads and times to beyond the whiteboard.

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Strength:

Deadlift 5-5-5-5-5

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:

Run, 200 m

10 Pull-ups

15 Push-ups

Post loads and rounds to beyond the whiteboard.

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Strength:

Bulgarian Split Squat, 14-14-14-14-14 (7 each leg),

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

WOD:

5 rounds for time of:

7 Thrusters, 135/95 lbs

49 Double Unders

Post loads and times to beyond the whiteboard.

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Conditioning:

Each for time:

Row: 3x 500 m

Rest as needed between efforts.

WOD:

3 rounds for time of:

Run, 400 m

21 D-Ball Squats, 100/70 lbs

12 Strict Chin-ups

Post times to beyond the whiteboard.

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Midline:

Buy In/Cash out:

For quality:

50 evil wheels

WOD:

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

Dumbbell Hang Power Clean, 50/35 lbs

Strict Ring Dip

Post times to beyond the whiteboard.

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WOD:

Moore

Complete as many rounds as possible in 20 mins of:

1 Rope Climb, 15 ft

Run, 400 m

max rep Handstand Push-ups

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

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Strength:

Snatch High Pull 3-3-3-3-3

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

WOD:

9 rounds for time of:

3 Power Snatches, 135/95 lbs

4 Alternating Pistols

Post loads and times to beyond the whiteboard.

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Team Speed:

In teams of 3-5

Complete as many rounds as possible in 14 mins of:

Assault Runner, 100 m

WOD:

For time:

20 Medicine Ball Slams, 50/40 lbs

10 Burpee Box Jump Overs, 30/24 in 18 Medicine Ball Slams, 50/40 lbs

9 Burpee Box Jump Overs, 30/24 in

16 Medicine Ball Slams, 50/40 lbs

8 Burpee Box Jump Overs, 30/24 in

14 Medicine Ball Slams, 50/40 lbs

7 Burpee Box Jump Overs, 30/24 in

12 Medicine Ball Slams, 50/40 lbs

6 Burpee Box Jump Overs, 30/24 in

10 Medicine Ball Slams, 50/40 lbs

5 Burpee Box Jump Overs, 30/24 in

8 Medicine Ball Slams, 50/40 lbs

4 Burpee Box Jump Overs, 30/24 in

6 Medicine Ball Slams, 50/40 lbs

3 Burpee Box Jump Overs, 30/24 in

4 Medicine Ball Slams, 50/40 lbs

2 Burpee Box Jump Overs, 30/24 in

2 Medicine Ball Slams, 50/40 lbs

1 Burpee Box Jump Over, 30/24 in

Post times to beyond the whiteboard.

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