Tuesday, 5-3-16

Strength: Deadlift 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 2 @ 90% -Partner WOD- AMRAP 20: Partner 1: 500m Row Partner 2: AMRAP: 12 OH Plate Lunges 12 Box Jumps 12 Pull Ups * Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with…

With a partner: 14 Rds 25 Power Snatch 75/55 25 Pull Ups 200m Run 25 T2B *Split Reps however. Run is completed together*  

Don’t forget to sign up for the Open. Judging will start 10am Saturday. 9 min E3MOM Back Squat 3×10 @ 60,70,80% of 1RM 5 RFT – 5 Hang Sq. Clean 205/155 10 Devil Press 40/25 15 DB Push Press 40/25 *20 min Cap*

W.O.D. “Whitten” Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based…

Bring a deck of cards!!! “Deck of Cards” [40 Minute Time Cap] Spades: Goblet Squats (24/16kg) Diamonds: AbMat Situps 35/25 Clubs: Kettlebell Swings (24/16kg) Hearts: Weighted step ups 35/25 Aces: 200m Run with Prowler

Team WOD For Time 100 Wall Ball Sit-Ups 20/14 (Together, passing ball back and forth) 100 Shoulder to Overhead – 115/85 (One works, one rests) 100 Pull-ups – (One works, one rests) 800m Plate Run 45/25 – (Run together, One carries at a time)