Friday 04/10

Strength Day

Part 1 - Every 2:00

• 7 x 5 Back Squats

• @ 65-70% of 1RM

Part 2 - OTM x 10 Sets

• 1 Snatch

• Build to a heavy single

Thursday 04/09

WOD - 14 Min AMRAP

• 8 T2B

• 10 Push Ups

• 12 Shuttle Runs (20ft)

Post WOD body armor - OTM x 4 Rounds

• 20 Banded bicep curls

• 50 ft Handstand walk (:30 hold or practice)

• 10 Bird Dogs ea Side

Wednesday 04/08

Strength - Every 90s x 8 Sets

• Sets 1-4 = 2 Hang Power Cleans

• Sets 5-8 = 1 Hang Power Clean

• Build based off feel

WOD - For Time

Buy In - 1,000m Row

• 10 - - - 1 Hang Power Cleans (115/85)

• 1 - - - 10 Push Jerks

Tuesday 04/07

Spring Fling sign up sheet is in the lobby! If you need help finding a partner let us know!

Strength - Every 2:00 x 5 Sets

• 3 Front Squats

• Begin ~ 65% and build based off feel

WOD - 5RFT

• 40 DU

• 5 Front Squats (155/105)

• 10 Pull Ups

Monday 04/06

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 out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

HERO WOD - “Whitten” 5RFT

• 22 KB Swings (53/36)

• 22 Box Jumps (24/20)

• 500m Row

• 22 Burpees

• 22 Wallballs (20/14)