Strength
Squat Snatch
-4x4 @ 65%. Pause at the bottom for 2 seconds.
WOD
Four rounds for time of:
200m Run
15 Deadlifts 185/115
15 Wall Balls
Tuesday
Strength
Back Squat
-3x5 @ 95% of 5rm
WOD
For time:
500m Row
9-7-5
Front Squat 225/155
Muscle-ups
then...
500m Row
Wednesday
Strength
None
WOD
"White"
Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Time cap: 25 minutes
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Thursday
Strength
Three rounds not for time of:
8 Dumbbell Shoulder Press
12 Dumbbell Row
WOD
For time:
20-15-10-5
Hang Power Clean 155/105
Pull-ups
HRPU
Friday
Strength
Squat Clean+Jerk
-4x4 @ 65%
WOD
15 Minute AMRAP of:
Run 400m
20 KB Snatch 53/35
10 KBS 53/35
20 Single arm Russian KBS (10 per arm) 53/35
15 Ball Slams
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Thursday
Strength
Three rounds not for time of:
8 Dumbbell Shoulder Press
12 Dumbbell Row
WOD
For time:
20-15-10-5
Hang Power Clean 155/105
Pull-ups
HRPU
Friday
Strength
Squat Clean+Jerk
-4x4 @ 65%
WOD
15 Minute AMRAP of:
Run 400m
20 KB Snatch 53/35
10 KBS 53/35
20 Single arm Russian KBS (10 per arm) 53/35
15 Ball Slams
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