Workout of the Day

Partner Conditioning:

4 rounds from time:

Row, 300 m

D-Ball Hold, 300 m

WOD:

Complete as many rounds as possible in 15 mins of:

4 Strict Chin-ups

8 AbMat Sit-ups

12 Cossack Squats

Post times and rounds to beyond the whiteboard. Leave your partner’s name in the notes/comments on btwb.

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Midline:

Tabata Dead Bug

Tabata Hollow Rock

Tabata Side Plank

Tabata 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:

For 4 cycles:

AMRAP in 3 mins of:

2 Wall Walks

8 Ball Slams, 50/40 lbs

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Post reps and rounds to beyond the whiteboard.

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WOD:

DVB

For time:

Medicine Ball Run, 20/14 lbs, 1 mi

— then —

8 rounds of:

10 Wall Balls, 20/14 lbs

1 Rope Climb, 15 ft

— then —

Medicine Ball Run, 20/14 lbs, 800 m

— then —

4 rounds of:

10 Wall Balls, 20/14 lbs

1 Rope Climb, 15 ft

— then —

Medicine Ball Run, 20/14 lbs, 400 m

— then —

2 rounds of:

10 Wall Balls, 20/14 lbs

1 Rope Climb, 15 ft

Post times to beyond the whiteboard.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007. Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

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Strength:

Every 2 mins for 14 mins do:

1 Clean Pull-1 Power Clean-1 Squat Clean, progressive load

WOD:

8 Alternating Pistols

8 rounds for time of:

4 Dumbbell Hang Power Cleans, 50/35 lbs

16 Double Unders

Post loads and times to beyond the whiteboard.

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Conditioning:

Each for time:

Row: 5x 250 m

Rest 1:30 between efforts.

WOD:

Complete as many rounds as possible in 15 mins of:

5 Strict Toes-to-bars

Bear Crawl, 20 yd

10/8 Machine Calories

Post times and rounds to beyond the whiteboard.

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Strength:

Close Grip Bench Press 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:

10 Deadlifts, 225/155 lbs

10 Ring Dips

10 Box Jumps, 30/24 in

Post loads and times to beyond the whiteboard.

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Strength:

Back squat, 5-5-5-5-5

Use the first two sets as loading sets and the final three as true working sets closer in weight, but all heavy.

WOD:

3 rounds for time of:

Run, 400 m

11 Back Squats, 155/105 lbs

7 Burpee Pull-ups

Post loads and times to beyond the whiteboard.

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Conditioning:

Death By Machine Calorie

With a continuously running clock perform:

1 Machine Calorie in the first 1 min

2 Machine Calories in the second 1 min

3 Machine Calories in the third 1 min …

Continuing this for as long as you are able.

WOD:

100-50-25 reps, for time of:

Double Unders

Russian Kettlebell Swings, 2/1.5 pood

Lost calories achieved and times to beyond the whiteboard.

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Midline:

Standing Teapot, 24-24-24-24-24

WOD:

9-8-7-6-5-4-3-2-1:

D-Ball Over Shoulders, 100/70lbs

GHD Sit-ups

Post loads and times to beyond the whiteboard.

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WOD:

Coffland

For time:

Pull-up Bar Hang, 6 mins

Every time you break complete:

Run, 800 m

30 Push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

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