11.1.17

Strength
Every 2 min for 10 min
3 Split Jerk
add weight every round

Wod
5X
50 Double Unders
25 Push Press (75/55)
rest 3 min
then
2X
150m Farmer Carry (53/35)
24 Front Rack Walking Lunges (53/35)

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10.31.17

Team Wod!
1 person works at a time, split it however you want

600m Row
50 Wallball (20/14)
50 Box jump (24/20)
600m Row
42 KBS (53/35)
24 Pull-up
600m Row
42 KBS (53/35)
24 Pull-up
600m Row
50 Wallball (20/14)
50 Box jump (24/20)

10.27.17 “White”

White

namesake photo

Three 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

CC: 5 Rounds

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.

 

10.26.17

Snatch Technique
Every 90 seconds for 12 min
3 Deadlift (from the ground to the knee,don’t stand all the way up)
3 Hang Shrug (from the knee,open hips and shrug)
3 Hang High Pull
3 Power Snatch (make sure you land in your squat stance and pause before you stand)

Wod
3X
50 Air Squat
25 SDHP (75/55)
5 Wall Walk