Workout of the Day

Partner Conditioning:

In teams of 2, alternating every 30 seconds, Complete as many rounds as possible in 13 mins of:

max rep Echo Bike Calories, 30 secs Rest 30 secs

WOD:

For time:

50 Double Unders

10 Strict Pull-ups *

40 Double Unders

8 Strict Pull-ups

30 Double Unders

6 Strict Pull-ups

20 Double Unders

4 Strict Pull-ups

10 Double Unders

2 Strict Pull-ups

*advanced athletes may add weight to pull-ups

Post loads and times to beyond the whiteboard.

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DT

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

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.

Cash out:

Run 1.1 mi TT

Run 1.1 mi This is an all out effort for time.

Post times to beyond the whiteboard.

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WOD:

AMRAP 41:20: Box Step-ups, Burpees, Sit-ups, and Air Squats

Complete as many rounds as possible in 41:20 of:

100 Box Step-ups, 20 in

20 Burpees

30 Sit-ups

40 Air Squats

If you have a vest, wear it.

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Team Speed:

Complete as many rounds as possible in 14 mins of:

Sled Push Low Handle, 175/130 lbs, 20 m

WOD:

Complete as many rounds as possible in 15 mins of:

5 Toes-to-bars

7 Box Jump Overs, 20/18 in

9/7 Machine Calories

Post rounds to beyond the whiteboard.

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Strength:

Deadlift 3-3-3-3-3

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

WOD:

3 rounds for time of:

Run, 400 m

16 Alternating One Arm Dumbbell Devil Press, 50/35 lbs

Post loads and times to beyond the whiteboard.

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Strength:

Front Squat, 5-5-5-5-5

WOD:

5 rounds for time of:

11 D-Ball Squats, 100/70 lbs

7 Bar Muscle-ups

Post loads and times 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:

5 rounds for time of:

Row / Ski Erg, 300 m

10 Feet Elevated Ring Rows

2 Wall Walks

Post loads and times to beyond the whiteboard.

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Midline:

Tabata Dead Bug

Tabata R Side Plank

Tabata Left Side Plank

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:

10 Deadlifts, 225/155 lbs

21 Push-ups

Post rounds and times to beyond the whiteboard.

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WOD:

Morrison

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

Wall Ball, 20/14 lbs

Box Jump, 24/20 in

Kettlebell Swing, 1.5/1 pood

Post time to behind the whiteboard.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

WALL

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Strength:

Clean pull, 3-3-3-3-3

WOD:

3 rounds for time of:

Row, 500 m

30 Pistols (Alternating Legs)s

Poet loads and times to beyond the whiteboard.

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