06/13/2019

Strength/Skill

EMOM 20
Odd – 2 rep OHS
Start @ 45-50% aw/r to AHAP
Even – 30 DU’s

WOD

AMRAP 12
12 OHS (95/65)
9 Box Jumps (24″/20″)
6 Wall Balls (20/14)
3 MU’s

06/12/2019

Strength/Skill

Press Complex
5 Rounds @ 2:00
1 Strict Press+2 Push Press+2 Push Jerk+1 Split Jerk
Start @ 45%-55%
add weight/round

WOD

“Row ANNIE Row”
For Time:
500-400-300-200-100
50-40-30-20-10
Row
Sit-ups
DUs

06/11/2019

Strength/Skill

Power Cleans
10 Rounds @ 1:30
Rounds (1-3) 3 reps @ 50%-60%-70%
Rounds (4-6) 2 reps @ 55%-65%-75%
Rounds (7-9) 1 rep @ 60%-70%-80%
Round (10) 1 rep @ 90% Every 30 sec

WOD

For Time
100 DB Snatches (35/20) per arm
EMOM starting at 0:00
5 Burpees

06/10/2019

Strength/Skill

Back Squat 1 RM
7 Rounds @ 2:00
4-2-1-1-1-1-1
Start @ 55%-60%
Recommended Build Up
60%-75%-85%-90%-95%-1rpm att1-1rpm att2

WOD

AMRAP 12
6 Dball Cleans + Slamball (50/35)
8 T2B
10 Ring Push-ups

06/08/2019

9:00 AM – WOD

Partner WOD
For Time
4 Rounds of:
20 Pull-ups
50 Wall Balls (20/14)
Then:
Partner A
Runs 200m Burden carry (50/35)
When Partner A returns:
Partner B
12 DBall Burpee over Box
(Dball must be tossed over box/rep)
Then:
Partner B
Runs 200m Burden carry (50/35)
When Partner A returns:
Partner A
12 DBall Burpee over Box
(Dball must be tossed over box/rep)
Then:
Partners together
200m Run Burden Carry w/Dball

10:30 AM – Barbell Class

Hang Muscle Snatch 3 x 3, ascending 3 Position Snatch: High Hang, Mid hang, Floor 5 x 1 @ 70-80% Overhead Squat 3 x 3, ascending

 

06/07/2019

Strength/Skill

5 Rounds @ 2:30
A1. 3 reps Bench Press
Start @ 65% add weight/round
A2. 2 reps/side KB/DB Turkish Get-ups
start light work to AHAP

WOD

For Time
25 Power Cleans (185/125)
Rest 3 mins
20 Power Cleans (205/145)
Rest 3 mins
15 Power Cleans (225/155)

06/03/2019

HERO WOD

“Whitten”
5 RFT
22 Kettlebell swings (70/55)
22 Box jump (24″/20”)
400m Run
22 Burpees
22 Wall balls (20/14)

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.