Workout of the Day

12/28

12/28

Hero WOD Plus … 

"Loredo + " 

6 Rounds for Time 

24 Squats

24 Push Ups 

24 Walking Lunges (Front Rack Weighted 45/35)

10 Burpees 

400 m Run or 600 m Row 

US Army SSGT Edwardo Loredo KIA 24 June 2010

We will never forget

12/27

12/27

WOD 

5 Rounds of "Cindy"

5 Pull Ups 

10 Push Ups 

15 Air Squats 

Directly Into… 

3 Rounds of "DT" 

12 Dead Lifts (155/105)

9 Hang Power Cleans 

6 Jerks 

Directly Into… 

1000 m Row 

ENDURANCE WOD 

4 Rounds 

15 Box Jumps (24/20)

15 KBS (53/35)

15 Burpees 

500 m Row 

12/19

12/19 

WOD

"Elizabeth" 

21-15-9

Squat Cleans (135/95)

Ring Dips 

ENDURANCE WOD 

5 Rounds 

500 m Row 

25 Wall Balls 

50 m Lunges 

2.5 Laps (inside) 

12/5

12/5

WOD

4 Rounds for Time 

21 Wall Balls (20/14)

18 KBS (53/35)

15 Burpees 

12 C2B Pull Ups 

Endurance WOD 

Buy In: 1000 m Row 

Directly into.. 

4 Rounds for Time 

21 Wall Balls (20/14)

18 KBS (53/35)

15 Burpees 

12 C2B Pull Ups 

and finish with 1000 m Row after 4th round 

12/1

12/1

WOD 

Buy In: 

200 Double Unders (400 singles) 

Directly into… 

3 Rounds 

50' Walking Lunge 

25 Sit Ups 

50' Walking Lunge 

25 KBS (53/35)

(Endurance : add 500 m Row each round) 

11/29

11/29

Warm Up 

400 m Run / 500 m Row

20 Hand Release Push Ups 

20 Sit Ups

20 Good Mornings (53/35)

20 Air Squats 

Stretch & Mobility

Dynamic 

Strength: 

Build to a heavy Power Clean 

WOD 

AMRAP 3

15 cal Row

15 Power Cleans (95/65)

Rest 3:00 

AMRAP 3 

12 cal Row 

12 Power Cleans (115/80)

Rest 3:00 

AMRAP 3 

9 cal Row 

9 Power Cleans (135/95) 

Endurance WOD

15-12-9

Cal Row 

Power Cleans (95/65)

Burpees 

*Before & After Every Round (total 3.1 miles) *

2 Laps Around Parking Lot or 1800 m Row 

11/14

11/14

WOD

AMRAP 5: 

Burpee Box Jump Overs 

Rest 5:00 

AMRAP 4: 

10 m Shuttle Runs 

Rest 4:00 

AMRAP 3:

Power Cleans (95/65)

Rest 3:00 

AMRAP 2: 

Wall Balls (20/14)

Rest 2:00 

AMRAP 1: 

Max Unbroken Pull Ups 

Endurance WOD

4 Rounds for Time 

800 m Run 

40 Sit Ups 

500 m Row 

40 Air Squats 

10/31

10/31

Warm Up 

400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

Dynamic 

WOD 

10 Rounds for Time 

7 Sumo Dead Lift High Pulls (95/65)

7 Front Squats (95/65)

7 Push Jerks (95/65)

Endurance WOD

10 Rounds for Time 

7 Dead Lifts (95/65)

7 Front Squats (95/65)

7 Push Press (95/65)

250 m Row 

10/27

10/27

Warm Up 

400 m Run / 500 m Row 

25 Sit Ups 

25 Push Ups 

25 Air Squats 

Dynamic 

WOD 

"Annie" 

For Time 

50-40-30-20-10

Double Unders 

Sit Ups 

Endurance WOD 

"Annie on the Water" 

50-40-30-20-10

Double Unders 

Sit Ups 

1000 m Row 

(singles = 2:1) 

WORKOUT OF THE DAY