Sunday October 21, 2018 - WHITE

October 21, 2018

 

 

Warmup

:20 HARD

:40 EASY x4 Bike or Row

2 Rounds

25ft Bear Crawl Controlled

10 Reaching Goblet Squat

10 Goblet RDL

 

M1) Every 3 Mins x4

 

Option A:

10 Box Jump Over 30/24"

10 DB Thruster 50/35

 

Option B:

10 Box Jump Over 24/20"

10 Thruster 75/55

 

Option C:

Box Step Over 20"

10 Thruster 45/35

Rest 5 Mins before Part B

 

M2) Every 3 Mins x4

 

Option A:

12 Cal Row

10/8 HSPU

 

Option B:

10/8 Cal Row

4-5 HSPU Negatives

(Kick up + Slow Negative down, kick of wall, kick back up repeat)

 

Option C:

:45 Max Cal Row

:45 Max Reps Push up

 

HERO WOD

 

"White"

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

 

5 Rounds for Time:

3 Rope Climbs

10 T2B

21 Overhead Walking Lunge w/ 45 lb Plate

400 M Run

 

Please reload

Featured Posts

Spotlight on Joe H: Once an Athlete, Always an Athlete

December 22, 2016

1/10
Please reload

Recent Posts
Please reload

Archive