Workout of the Day

Strength:

Sumo 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 14 mins of:

4 D-Ball Over Shoulders, 100/70 lbs

8 Push-ups

12/9 Machine Calories

Post loads and rounds to behind the whiteboard.

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Strength:

Single legged push offs/ Back squat, 10/3, 10/3, 10/3, 10/3, 10/3

WOD:

7 rounds for time of:

5 Hang Squat Cleans, 135/95 lbs

7 Pull-ups

Post loads and times to beyond the whiteboard.

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Midline, (Buy-in):

For time:

100 Hollow Rocks

—————————

WOD:

For time:

Run, 800 m

— then —

5 rounds of:

9 Dumbbell Push Press, 50’s/35’s

9 Box Jumps, 30/24 in

Bear Crawl, 20 m

— then —

Run, 800 m

Post time to beyond the whiteboard.

——————————-

Midline, (Cash-out):

For time:

100 Hollow Rocks

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Partner Conditioning:

“Varied Tailpipe”

In teams of two, accumulate as many cals as possible, kettlebells must be racked to accumulate cals.

Every 2 mins for 12 mins, alternating between:

Max Calories Any Machine

Double Kettlebell Front Rack Hold, 1.5/1 pood

WOD:

Complete as many rounds as possible in 12 mins of:

4 Toes-to-bars

8 Wall Balls, 20/14 lbs

12 Russian Twists

Post round to beyond the whiteboard.

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WOD:

Tumilson

8 rounds for time of:

Run, 200 m

11 Dumbbell Burpee Deadlifts, 50/35 lbs (equipment scale, actual Rx is 60/40)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents, George and Kathy, and Joy and Scott McMeekan; sisters, Kristie and Joy; and his dog Hawkeye.

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Strength:

Every 1:30 for 12 mins do:

1 Snatch Pull + 1 Hang Power Snatch, pick load

Progressive load, earn weight with technique

WOD:

3 rounds for time of:

Run, 400 m

21 Kettlebell Swing (American)s, 70/53 lbs

12 Handstand Push-ups

Post loads and times to beyond the whiteboard.

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Team Conditioning:

Complete as many rounds as possible in 13 mins of:

15/12 Row Calories

4 cone Suicide Sprint

WOD:

Complete as many rounds as possible in 15 mins of:

5 Pull-ups

10 AbMat Sit-ups

16 Cossack Squats

Post rounds to beyond the whiteboard.

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Strength:

Bench press, 3-3-3-3-3

WOD:

For time:

Run, 600 m

15 Deadlifts, 275/185 lbs

Run, 600 m

12 Deadlifts, 275/185 lbs

Run, 600 m

9 Deadlifts, 275/185 lbs

Post loads and times to beyond the whiteboard.

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Strength:

Front rack walking lunge, 10-10-10-10-10, (5 out/5 back from the rig)

WOD:

For 4 cycles:

AMRAP in 3 mins of:

5 Medicine Ball Slams, 50/40 lbs

5 Burpees

5 Box Jumps, 24/20 in

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Post loads and rounds to beyond the whiteboard.

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Conditioning:

Tabata Machine Calorie

Tabata Deadbug

Tabata Machine Calorie

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:

Complete as many rounds as possible in 13 mins of:

5 Ring Dips

10 Split Jumps

10 AbMat Sit-ups

Post reps and rounds to beyond the whiteboard.

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