Workout of the Day

Midline:

Buy in/cash out:

100 hollow rocks

WOD:

Rahoi

Complete as many rounds as possible in 12 mins of:

12 Box Jumps, 24/20 in

6 Thrusters, 95/65 lbs

6 Bar Facing Burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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Strength:

Hang Power Clean 3-3-3-3-3

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

WOD:

Jason

For time:

100 Air Squats

5 Muscle-ups

75 Air Squats

10 Muscle-ups

50 Air Squats

15 Muscle-ups

25 Air Squats

20 Muscle-ups

Post loads and times to beyond the whiteboard.

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

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Strength:

In teams of 3-5, Complete as many rounds as possible in 14 mins of:

Suitcase Carry, pick load, 40 yds ,(20y one hand, 20y other)

-optional plank hold during rest

WOD:

Annie

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

Double Under Sit-up

Post rounds and times to beyond the whiteboard.

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Strength:

Wetted pull-up, 3-3-3-3-3, (use bands or negatives to accomplish just 3 reps if adding weight out of range)

WOD:

5 rounds for time of:

21/16 Machine Calories

10 Deadlifts, 225/155 lbs

Post loads and times to beyond the whiteboard.

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Strength:

Back rack lunge, 14-14-14-14-14

WOD:

Complete as many rounds as possible in 15 mins of:

10 Dumbbell Front Squats, 50/35 lbs

8 Plyo Push-ups

6 Toes-to-bars

Post loads and rounds to beyond the whiteboard.

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Strength:

Double Dumbbell Bent Over Row, 8-8-8-8-8

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 Feet Elevated Ring Rows

10 Box Jumps, lbs, 24/20 in

15 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Team Conditioning:

Complete as many rounds as possible in 14 mins of:

12/8 Echo Bike Calories

Bear Crawl, 15 yd

Sprint, 15 yd

WOD:

5 rounds for time of:

21 American Kettlebell Swings, 70/53 lbs

9 Strict Handstand Push-ups

Post rounds and times to beyond the whiteboard.

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WOD:

Harper

Complete as many rounds as possible in 23 mins of:

9 Chest-to-bar Pull-ups

15 Power Cleans, 135/95 lbs

21 Air Squats

Plate Run, 45/35 lbs, 400 m

Post rounds to beyond the whiteboard.

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

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Strength:

Split jerk, 2-2-2-2-2

WOD:

5 rounds for time of:

20 Dumbbell Snatches, 50/35 lbs

10 Burpees Over Dumbbell

Post loads and times to beyond the whiteboard.

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Speed:

Complete as many rounds as possible in 13 mins of:

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

WOD:

4 rounds for time of:

Run, 400 m

20 Kossacks Squats, 50/35 lbs

1 Rope Climb

Post rounds and times to beyond the whiteboard

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