Hero Saturday “Whitten” 05.19.18

WHITTEN

5 Rounds for time

  • 2/1.5-pood kettlebell swings, 22 reps
  • 22 box jumps, 24/20-inch box
  • Run 400 meters
  • 22 burpees
  • 22 wall-ball shots, 20/14-lb. ball

Dan Whitten

U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten.

First posted Dec. 12, 2010

WOD 05.18.18

Strength 

Back Squat

3 Rounds of…

75% x 3 rest 2 minutes then 60% x 10

Add 10 pounds to each weight, each round if possible

Romanian Dead Lift (Straight Leg DL) 3 x 8

Push Press

Work up to a heavy set of 10, then reduce by 15% for 2 x 10

Rear leg elevated split squat 4 x 10 each leg

Conditioning 

3 Rounds

1000 meter row

30 cal assault bike

Rest 3 minutes

 

WOD 05.17.18

Strength 

Overhead squat

Work up to about 75% for 3 x 5

Seated DB presses 3 x 6

Pull Ups 3 x ME

Hang Muscle Snatch 3 x 5

Gymnastics Skill  

10 Rounds

12 Second Handstand hold on parallettes

1 Handstand push up, slow negative

Conditioning 

10 Rounds

1 Rope climb

5 Burpee (add 5 burpees each round; last round should be 50 burpees)

WOD 05.16.18

Strength 

Hang Power snatch

70% x 3, 75% for 2 x 2, 80% x 2, 85% for 2 x1

Back Squat

6 x 3 with 90 seconds rest between sets, move the bar fast!

Glute ham raises 4 x 8-10

Conditioning

5 rounds

20 yard farmer carry, left arm as heavy as possible

20 yard sled drag forward 150/100 lb

20 yard farmer carry, right arm as heavy as possible

20 yard sled drag backwards 150/100 lb

05.15.18

Strength 

Strict Press

70% x 4, 75% at 2 x 3, 78% at 2 x 2, 80% for 1

Close grip floor press

work up to a heavy set of 8

Barbell rows 3 x 10

Accessory work

6 rounds – superset

Tricep extensions with Dumbbells x 8

Banded triceps pull downs x 15

Then…

4 rounds not for time

50 double unders – unbroken

25 to 45 second L sit hold

Conditioning 

4 rounds

3 Minute AMRAP

10 Sumo Deadlift high pulls 115/75

10 Box Jumps 24/20

Rest 3 minutes