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Friday, August 26
SKILL - 5 Min EMOM 50 DU HERO WOD WITTMAN 7 Rds 15 KBS 53/35 15 Power Clean 95/65 15 Box Jump 24/20"  U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
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Thursday, August 25
Strength / Skill (20 Min) Snatch Jerk WOD - 15 Min AmRap 400m run 1 Rope Climb Max Rep Wall Balls 20/14 ***score = total wall balls Wednesday, August 24
Strength - Bench Press WU 5@65% 5@75% 5+@85% WOD - 4RFT 5 Front Squats 225/135 5 Strict C2BPU 5 Burpees L2 5 Front Squats 155/95 5 Strict PU 5 Burpees L1 5 Front Squats 115/55 5 Strict Banded PU 5 Mod Burpees TUESDAY, August 23
WOD - Every 3 mins (30 mins) 12 MBSU 20/14 12 Deadlifts (185/125) 12 Deficit Push Ups (45s/25s) Score = Rounds Complete Monday, August 22
Strength - Back Squat (add 5-10lbs to 1RM & take 90%) WU 5@65% 5@75% 5+@85 WOD Tabata X 16 (alt movement each round) Push Press 95/65 Hang Squat Clean 95/65 Score= Total Reps Friday, August 19
5 Min EMOM 1 DL 2 HPC 3 FS *****75% of C&J 1RM WOD- 5RFT 1 Thruster 155/115 3 Ring MU 6 Burpee BJ 24" 30 DU L2 1 Thruster 105/75 3 Jump MU 6 Burpee BJ 30" 30 DU L1 1 Thruster 75/45 3 PU 6 Burpee BJ 30 DU Thursday, August 18
50 Air squats 1 RC 400m run/row split 40 Burpees 1 RC 400m run/row split 30 Pull-ups 1RC 400m run/row split 20 Ring Dips 1RC 400m run/row split 10 HSPU 1 RC Wednesday, August 17
Strength - Deadlift (Deload) 5@40% 5@50% 5@60% WOD - 15 Min AmRap 10 Wall Ball 25/16 10 Box Jump 30/24 10 K2E L2 WB 20/14 BJ 24/20 K2 almost elbow :) L1 WB 14/10 BJ 20/12 Knee raises Tuesday, August 16
WOD 1 - For Time ( Running clock) 3 Rds 25 MBSU 5 C&J 205/115 WOD 2 3Rds 25 HRPU 5 Front Squat 225/135 WOD 3 3 Rds 50 DU 5 Deadlift 315/ 225 Monday, August 15
Strength - Press (Deload) 5@40% 5@50% 5@60% WOD - EMOM LADDER Burpee Pull-ups Increase 1 rep each minute until failure |
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