“Like I Would”
2 Mile Bike
2K Row
200 Double Unders

WOD Guidance & Goal: xTarget completing this workout between 15-20 minutes. The bike will take 6-8 minutes. The row 8-10 minutes and the double unders 2-3 minutes. Pick a moderate pace and maintain!

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6:30a

“Midline March”
3 Rounds:
25 Sit Ups
50′ Handstand Walk
20 Overhead Lunges (155/105)

WOD Guidance & Goal: We’ve done this workout before and it’s true to its name. Push the pace on the sit ups. Practice wall walks or handstand shoulder taps as a scale for handstand walking. And choose a weight you can do 10 lunges (5 per side) unbroken when fresh.  Target 15 minutes.

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10x400m w/1 min easy between sets

7:30p

“Battle Symphony”
In Teams of 2:
2K Row (switch every 500m)
150 Box Jump Overs (24/20)
100 Toes to Bar
50 Kettlebell Swings (70/53)

WOD Guidance & Goal: xSmall fast sets for the box jumps and toes to bar. As soon as you start to slow down switch with your partner. Kettlebell swings try to go for bigger sets (10 reps or more)

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“I’m The One”
50/40 Calorie Bike
800 Meter Run
21 Snatches (135/95)
15 Ring Dips
9 Strict Chest to Bar Pull Ups

WOD Guidance & Goal: Bike and run will take 2:30-4 minutes each. The snatch weight should be light enough to get 3 in a row, but heavy enough you have to put it down after no more than 5. Chip away at the ring dips and do small sets of chest to bars so you don’t go to failure. Aim to complete this workout around 15 minutes. 

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6 Rounds
50 meter sprint
300m moderate
3 min rest

“Eastside”
10 Rounds
30 Double Unders
15 Burpees
Rest 1 Minute

WOD Guidance & Goal: When there’s a rest built into a workout it means the work is done as fast as possible. Sprint each round! Target sub :90. 

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6:30p

“Electricity”
On the 3 Minute for 21 Minutes
400 Meter Run
2 x (Hang Power Clean + Power Clean (185/135))

WOD Guidance & Goal: xThere is a built in rest to this workout. The run should take around 2 minutes. And the lifts should take :2-:30. Choose a weight that you can complete the 4 barbell movements consecutively while fresh. During the workout you may break up the 2 sets. 

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10 rounds
3 minutes moderate
1 min easy

“Blake”
4 Rounds:
100′ Overhead Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)(10/9)
10 Handstand Push Ups

WOD Guidance & Goal: Get ready to grind. Choose a pace and stick with it. Steady pace on the box jumps and target unbroken or 1 break on the wall balls. This workout will take 25-ish minutes. 

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Blake
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

6:30am

Back Squat
10-8-6-4

Deadlift
10-8-6-4

WOD Guidance & Goal: The set of 10 will be around 75% of your 1 rep max. Each set you will increase the weight on the barbell by around 5 percent.

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4x200m, rest 1 min b/w sets
rest 3 min
3x300m, rest 1 min b/w sets
rest 3 min
2x400m, rest 1 min b/w sets

7:30p

• RISE-N-GRIND: Tomorrow at 8am!!

Cleans
50 for time (225/155)

Burpees
50 for time

WOD Guidance & Goal: Cleans will be all singles (90% 1 rep max.) Options for scaling weights (205/145), (185/135), (165/115), (155/105), (135/95), (115/75), (95/65). Goal is to complete them around 10 minutes. Burpees, target 3 minutes. 

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Courtesy of CFNE