Monday
Strength
Squat Snatch
-4x2 @ 75%. Pause at the bottom for 2 seconds.
WOD
21-15-9
Back Squat
Shoulder-to-Overhead
Run 400m
Rx: 90% of Bodyweight
Tuesday
Strength
Deadlift
-3x5 @ 80%
WOD
Every Minute on the Minute for 5 Minutes (Including 0:00)
Sprint 100m
After the last sprint immediately:
5:00-12:00 AMRAP
7 Burpee Pull-ups
14 HRPU
21 Double-unders
Wednesday
Strength
None
WOD
"Wittman"
Seven rounds for time of:
15 KBS 53/35
15 Power Clean 95/65
15 Box Jumps
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.
Thursday
Strength
Bench Press
-3x5 @ 10lbs more than last week or 85%
Ring Row, feet on box
-4xFailure
WOD
10 Minute AMRAP of:
5 HSPU
5 Muscle-ups
5 OHS 115/75
5 Clusters 115/75
Friday
Strength
Clean & Jerk
-4x2 @ 75%
WOD
15 Minute AMRAP:
Buy-in: 500m Row
50ft Tire Flip
40 Single arm overhead KB Lunge 53/35 (20 per arm)
30 Wall Balls
20 Toe-to-bar
10 Box Jumps
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.
Thursday
Bench Press
-3x5 @ 10lbs more than last week or 85%
Ring Row, feet on box
-4xFailure
WOD
10 Minute AMRAP of:
5 HSPU
5 Muscle-ups
5 OHS 115/75
5 Clusters 115/75
Friday
Strength
Clean & Jerk
-4x2 @ 75%
WOD
15 Minute AMRAP:
Buy-in: 500m Row
50ft Tire Flip
40 Single arm overhead KB Lunge 53/35 (20 per arm)
30 Wall Balls
20 Toe-to-bar
10 Box Jumps
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