Hero WOD: “Whitten” – CompetitorWOD

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Adam – Bar Muscle Up

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.

30s in place no rest x 2
Jumping Jacks
Mountain Climbers
Squat Jumps

WOD (40 Minute Cap)
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

Rest Day – CompetitorWOD

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Saturday Sled Work – CompetitorWOD

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Tim “Butterfly” Biscoe

Partner banded resistance warm up

Push a heavy sled with a partner

100 Calorie Bike
100 Burpee Pull-ups
100 Cal Ski Erg or Row
Once finished grab a plate (45,25) then Run as a team to the 20m line. Complete 8 Sled Pushes each. Run the long way back into the gym switching off the plate.

*2 people can work at a time on the first part of the workout, but they need to be on different exer-cises. For example – One person does 10 calories on the bike, while partner 2 does 10 burpee pull-ups and partner 3 rests.

Memorial Day Schedule (5/29) – 9am + 10am Only

Creepin – CompetitorWOD

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Filming someone filming

Memorial Day Schedule (5/29) – 9am + 10am Only

30 dubs heavy
10 OHS with 2 second pause in the bottom
30 dubs heavy
10 sots press
30 dubs heavy
5 tall snatch
5 squat snatch

Mess around with the SA OH DB Lunges

Every 2 Minutes for 14 Minutes
3 Squat Snatches- 75-85% of 1 RM.*

*drop and reset each rep to work on the pull off the floor and posi-tioning. No touch and go.

100-ft. dumbbell overhead walk-ing lunge (80,55)
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Rest Day Bro – CompetitorWOD

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Goose – Pullin some Deads

Rest, Mobilize, Visualize…..

Helen & Friends – CompetitorWOD

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Run a loop
Shoulder mobility

Skill WOD
3x Not for Time
10 L pull-ups
100ft Handstand Walk

Benchmark WOD
3 Rounds
400m Run
21 Kettlebell Swings (1.5,1)
12 Pull-ups

Rest 10 Minutes

Regional WOD 6
21-15-9 reps for time of:
Single-arm overhead squats

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Regional- 15-12-9Mups- 60/40
Open- 9-7-5 Mups- 50/35

Restless – CompetitorWOD

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Marc P

1 min dubs, partner holds dead hang chin over bar
1 min wallballs
Partner holds wall sit
1 min strict hspus
Partner holds a handstand

EMOM 1-6
3 Squat Cleans @ 75%
-This should be lighter, working on technique. No touch and go.

Minute 7- Rest

EMOM 8-16- Even Minutes Only
2 Reps 80-90%
-This should be heavier and every other minute. No touch and go.

3-3-3-3 @80-85%

Partner WOD
200 Double Unders
100 Wallballs
50 Strict Handstand Push-ups
100 Wallballs
200 Double Unders

The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs With Chin over the bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds handstand

-Partition the Reps as Able

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