Friday, 5 May 17

Hero WOD Friday honoring Jeremiah Wittman
Warmup:
300m Row
10 yards Spiderman lunge
5 One arm kettlebell swing (each arm)
5 jumps Box jump progression
5 Mountain climbers (each leg)
10 Air squat
10 yards Knee hugs
10 yards Pigs on ice skates

Strength:
Back Squat 1x5 at 75% 1RM Back Squat 1x3 at 85% 1RM Back Squat 1x1+ at 95% 1RM

HERO WOD:

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.

"Wittman"
7 rounds for time of: 15 Kettlebell Swings, 1.5/1 pood 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in

Wednesday, 26 Apr 17

Warmup:
Complete 2 rounds of these exercises:
10 Cossack squat (each side)
10 Wall ball shots
10 Sumo Dead Lift High Pull (PVC or bar)
5 Mountain climbers (each leg)
5 Sots press (PVC or bar)

Strength:
Back Squat 1x3 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x3+ at 90% 1RM

WOD:
For time: 15 Thrusters, 135/95 lbs 21 Sumo Deadlift High-pulls, 135/95 lbs 12 Thrusters, 135/95 lbs 15 Sumo Deadlift High-pulls, 135/95 lbs 9 Thrusters, 135/95 lbs 9 Sumo Deadlift High-pulls, 135/95 lbs
Scale: pick a load you cen get through 12 reps unbroken

Monday, 17 Apr 17

Warmup #1:
10-20 calorie row. 1 minute max.
5 Fire hydrant circles (each side)
5 Roll to candlestick
10 Air squat
10 Cossack squat (each side)
10 Wall squats

Strength:
Back Squat 1x5 at 65% 1RM Back Squat 1x5 at 75% 1RM Back Squat 1x5+ at 85% 1RM

Warmup #2:
10 PVC Shoulder Pass Thru
10 Elbow cirles
10 Scapular Wall slides
10 Rings to armpits (from floor)
10 Medicine ball cleans
30 seconds Hollow body hold on bar

WOD:
Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
Scales:
Burpee+Pull-up or Burpee+2 Ring Rows;
Snatch 60% 1RM

Xtra:
Tabata Wall Ball, pick load

Monday, 20 Mar 17

Warmup:

2 minutes of Double Unders.

10 Slow and low air squats (perfect form)

10 Medicine ball push-up

10 yards Bear crawl

10 Air squat

10 Mountain climbers (each leg)

10 Headstand to push-up

10 Fire hydrant circles (each side)

10 Cossack squat (each side)

S/S/S:
Back Squat 5-5-5

WOD:
10 min AMRAP:
30 Double Unders 20 Push-ups 10 Alternating Kettlebell Snatches, 53/25 lbs