Workout of the Day

Conditioning:

Complete as many rounds as possible in 13 mins of:
max rep Echo Bike Calories, 30 secs
Rest 30 secs

WOD:

5 rounds for time of:
21 American Kettlebell Swings, 70/53 lbs
9 Strict Handstand Push-ups

Post calories and times to beyond the whiteboard.

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WOD:

Omar

For time:
10 Thrusters, 95/65 lbs
15 Bar Facing Burpees
20 Thrusters, 95/65 lbs
25 Bar Facing Burpees
30 Thrusters, 95/65 lbs
35 Bar Facing Burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

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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:

Complete as many rounds as possible in 15 mins of:
8 Toes-to-bars
16 Alternating Pistols
24 Grappling Sit Throughs

Post loads and rounds to beyond the whiteboard.

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Team Speed:

In teams if 3-5:

Complete as many rounds as possible in 14 mins of:
Sled Push Low Handle, 175/130 lbs, 20 m

WOD:

7 rounds for time of:
15/12 Machine Calories
7 D-Ball Over Shoulders, 100/70 lbs
1 Rope Climb

Post rounds and times to beyond the whiteboard.

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Strength:

Shoulder Press 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:
5 Deadlifts, 225/155 lbs
10 Push-ups
10 V-ups

Post loads and rounds to beyond the whiteboard .

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Strength:

Tempo Front Squat 3-3-3-3-3

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

WOD:

4 rounds for time of:

30/24 Machine Calories
15 Med Ball Cleans, 50/40 lbs

Post loads and times to beyond the whiteboard.

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Gymnastic Midline:

For quality:

Wall Handstand Hold, 2 mins
Static Pull Up Hang, 3 mins
Plank Hold, 4 mins

WOD:

Complete as many rounds as possible in 15 mins of:
7 Feet Elevated Ring Rows
Handstand Walk, 10 m
14 Hand-to-Hand Kettlebell Swings, 53/35 lbs

Post rounds to beyond the whiteboard.

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Midline:

Tabata:

Deadbug

Side plank

Side plank

WOD:

21-18-15-12-9-6-3 reps, for time of:
Machine Calorie
Dumbbell Hang Power Clean, 50/35 lbs

Post times to beyond the whiteboard.

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WOD:

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

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.

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Strength:

Every 1:30 for 12 mins do:
1 Snatch Pull, pick load
1 Hang Power Snatch, pick load

WOD:

Complete as many rounds as possible in 15 mins of:
15 Double Unders
5 D-Ball Over Shoulders, pick load
5 Bench Press, 135/95 lbs

Post loads and rounds to beyond the whiteboard.

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