Workout of the Day

Strength:

[ 1 Snatch Pull + 2 Power Snatches ], 1-1-1-1-1

WOD:

5 rounds for time of:

10 Alternating Single Arm Devil Press, 50/35 lbs 30 Air Squats

Post loads and times to beyond the whiteboard.

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Team Strength:

In teams of 3-5:

Complete as many rounds as possible in 15 mins of:

Reverse Sled Drag, 240/175 lbs, 20 meters

WOD:

7 rounds for time of:

5 Clean & Jerks, 135/95 lbs

1 Rope Climb

Post rounds and times to Beto d the whiteboard.

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Strength:

Deadlift, 5-5-5-5-5

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

WOD:

Helen

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull- ups

Post loads and times to beyond the whiteboard.

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Strength:

Front Rack Lunge 14-14-14-14-14

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:

4 Burpees

8 Med Ball Cleans, 50/40 lbs

12/9 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Conditioning:

Tabata Row Calorie

Tabata Echo Bike Calorie

Tabata Ski Erg Calorie

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:

8 rounds for time of:

8 Lateral Hurdle Jumps, 20/18 in, (PVC on box or bench)

12 AbMat Sit-ups, (athletes well versed in GHD drop the number to 8 and scale up to the sit-ups)

Post caps and times to beyond the whiteboard.

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Skill/Midline:

For quality:

Plank Hold, 4 mins

Ring L-Sit, 3 mins

Handstand Hold, 2 mins

WOD:

Complete as many rounds as possible in 13 mins of:

3 Strict Chin-ups

7 Push-ups

7 Medicine Ball Slams, 50/40 lbs

Post times and rounds to beyond the whiteboard.

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Midline:

50 hollow rocks

50 Supermans

WOD:

Jenny

Complete as many rounds as possible in 20 mins of:

20 Overhead Squats, 45/35 lbs

20 Back Squats, 45/35 lbs

Run, 400 m

Post times to beyond the whiteboard.

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

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Strength:

3-Position Clean 1-1-1-1-1

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

WOD:

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

Post loads and times to beyond the whiteboard.

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Team speed:

In teams of 3 or 4, Complete as many rounds as possible in 14 mins of: Assault Runner, 100 m

WOD:

Complete as many rounds as possible in 15 mins of:

5 Toes-to-bars

10 Lateral Med Ball Throws, 20/14 lbs

15/12 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Strength:

Bench press, 5-5-5-5-5, (superset with ring row x10)

WOD:

3 rounds for time of:

Run, 400 m 24

Alternating Dumbbell Snatches, 50/35 lbs

12 Ring Dips

Post loads and times to beyond the whiteboard .

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