8 RFT 8 OH Squats 115/85 8 Pull-ups (Kipping, Banded, Jumping) 8 Push Press 115/85 8 KB Swings 50/35 And 4 Rounds 12/Arm Alt. Shoulder Press w/ DBs 12 Standing Tricep Extensions 12 Front Raises w/ DBs 12 Roman Twists w/ DB
Today’s WOD: 21 DB Thrusters 50s/35s Run 400m 21 Burpee Box Jump Overs Run 400m 15 DB Thrusters Run 400m 15 Burpee Box Jump Overs Run 400m 9 Thrusters Run 400m 9 Burpee Box Jump Overs Run 400m
2 RFT
22 Thrusters 95/65
22 Pull-ups (Kipping, Banded, Jumping)
Rest
2 RFT
22 Deadlifts 225/155
22 Push Press 95/65
Rest
2 RFT
22 T2B
22 Hang Power Snatch 95/65
21-15-9 Deadlift Hang Power Snatch OH Squat One barbell: 115/75 And 3 RFT 12 Sumo Stance RDL’s (Roman Deadlifts) DBs 50s/35s 24 Russian Twists with a DB 12 Curtsy Lunges with DB in Goblet Hold 50/35
60 Alternating Lunges 50 Ball Slams 20/14 40 Box Jumps 30 Deadlifts 185/125 20 Power Cleans 185/125 10 Front Squats 185/125
21-15-9 Front Squats 95/65 KB Swings Pushups Rest 2 Min. 15-12-9 Thrusters 95/65 KB Swings Bench Press 95/65 Rest 2 Min. 9-6-3 Snatch 95/65 KB Swings Pull-ups
5 RFT: 20 Deadlifts 185/125 20 Alternating DB Snatch 50/35 10 Pull-ups (Kipping, Banded, Jumping) 40 Oh Walking Lunges with Plate 45/25
5 rounds for time of: 10/8 Pull-ups 5 Squat Cleans 10/8 Calorie Bike 5 Squat Cleans 400 m Run *Weights – R1 = 135/95lb. R2 = 155/105lb. R3 = 175/115lb. R4 = 155/105lb. R5 = 135/95lb. (Those weights are really heavy but you can choose a weight and follow the same scheme.)
A hero wod: “Wood” 5 rounds for time of: Run, 400 m 10 Burpee Box Jumps, 24/20 in 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Thrusters, 95/65 lbs Rest 1 min Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
Wittman 7 RFT 15 KB Swings 55/35 15 Power Cleans 95/65 15 Box Jumps