Strength
DL
5-5-5-5-5
WOD
“DT” Hero WOD
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
5RFT
12 DL
9 HPC
6 Push Jerks
(155/105)
20min Time cap/ scale weight as needed
Strength
Snatch Complex
1 Hang High Pull + 1 Hang Power Snatch + 1 Below knee Hang Power Snatch + 2 Touch and go Squat Snatch
Complete 5-8 sets, work up to a Heavy set.
20min Time cap
WOD
Ascending Ladder by 1…starting at 1.
10:00min AMRAP
-Squat Clean (155/105)
-T2B
-Burpees
Cashout– 400m Run For Time
Strength
Back Squat
10-10-10-10
All sets greater than 60% of 1 RM.
WOD
8min AMRAP
10 Pull-ups
15 Sit-ups
Cashout– banded hamstring curls
Skill
Handstand Pushups
Death by…. EMOM Format
RX+ =by 2
RX =by 1
Scale= knees on box/ bench
14min Time cap
WOD
3 Push Jerks (185/105)
40 WB (20/14)
40 KBS (53/35)
40 DU’s
3 Push Jerks (185/105)
30 WB
30 KBS
30 DU’s
3 Push Jerks (185/105)
20 WB
20 KBS
20 DU’s
3 Push Jerks (185/105)
20min Time cap
Strength
OHS
8-8-5-5-5
WOD
21-15-9
DL (225/155)
Box Jump overs (24/20)
T2B
Strength
Bench
5-5-5-5-5
WOD
Open Workout 17.5
10 Rounds of….
9 Thrusters (95/65)
35 DU’s
We will do 25min Time cap. Original open time cap was 40min.
Skill
False Grip Ring Rows
5 x 10
Kips off Rings
3 x 6
WOD
For Time
Run 400m
30 DL (185/125)
50 WB (20/14)
25 C2B
Run 400m
30 DL (185/125)
*complete in order
Strength only Wednesday
Squat Cleans
5 @ 65%
5 @ 75%
3 @ 85%
1 @ 90%
1 @ 95%
1 @ …..
Push Press
3-3-3-3-3
Skill
T2B- review
8 min EMOM
40 sec of Work/ /20 rest
Odd- ME T2B
Even- ME Cal Row
WOD
3RFT
1min SDHP (95/65)
1min Burpees
1min L pull-ups
1min DU’s
1min rest
Measure = Total Reps
Dynamic Warm up/ Small band hip warm up
Strength
Back Squat
10-5-1-1-1…
Work to Heavy set each time, working to a Heavy 1 attempt on the 3rd 1 set.
25min
10min AMRAP
5 Hang Power Snatches (95/65)
7 OHS (95/65)
15 Sit-ups
RX+ (115/85)
