WOD 05.24.18

Strength 

Overhead Squat

3 x 5 at 78%

Famers walk

3 x 40 yards each hand as heavy as possible

Pull Ups

3  x Max reps strict

Hang Muscle Snatch

5 x 5

Conditioning

5 Rounds

Famers carry x 20 yards 135/96 left arm

Sled Push 20 yards 150/100

Farmer carry x 20 yards 135/95 right arm

Burpee to broad jump 20 yards

Sled push 20 yards

Walking lunge 20 yards

Rest 2 minutes

WOD 05.23.18

Strength 

Hang Power Snatch

75% for 2 x 3, 80% for 2 x 2, 85% x 2, 88% for 2 x 1

Back Squat

7 x 3 with 60-90 seconds rest between sets

Conditioning 

4 Rounds

500 m row

25 Wall Balls 20/14 at 10 feet

10 Handstand Push Ups

5 Deadlifts 255/185

 

WOD 05.22.18

Strength 

Strict press

73% x 4, 78% for 3 x 3, 80% for 3 x 2, 83% for 2 x 1

Floor press

Work up to a heavy set of 8 and then reduce by 15% for 1 x 8 and then 1 x Max reps

Barbell Rows

3 x 10

Accessory 

6 rounds

8 DB Tricep extensions

15 Banded tricep pull downs

Gymnastics 

3 x Max false grip hold on the rings

10 x 1 Muscle Up negative, 5 second count to lower from the top of the Muscle Up

Conditioning 

Every 2 minutes for 20 minutes, 10 rounds

2 to 3 Strict Muscle Ups

20 Double Unders

 

WOD 05.21.18

Strength 

Hang Clean and Jerk

75% for 2 x 3, 80% for 2 x 2, 85% x 2, 88% for 2 x 1

Then…

Work up to a heavy set of 3 cleans

Front Squats

73% x 4, 78% 3 x 3, 80% 3 x 2, 83% for 2 x 1

Deadlift

73% x 4, 78% 3 x 3, 80% 3 x 2, 83% for 2 x 1

Skill Work 

3 Rounds

5 Turkish Get Ups, each side

10 L/R pistol squats

Conditioning

12 Minute AMRAP

200 m Run

15 Toes 2 Bar

20 Goblet Squats

 

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