Open Gym/Hopper
April 19, 2013
4/19/12
“White“
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Strength WOD
3X5 Back Squat 65%/75%/85%
5X12 Pistols
5×15 Sit ups
April 18, 2013
4/18/13
10 S2O
15 Front squat
20 Hang clean
25 Back Squat
15 Burpees
25 S2O
20 Front squat
15 Hang clean
10 Back Squat
Strength WOD
Power Clean 3×5 65%/75%/85%
5×10 Chins (narrow grip)
5×15 Push ups
April 17, 2013
4/17/13
8 Rounds
100m Sprint
Rest 60sec
Strength WOD
3×5 Snatch Press
10×1 Snatch Balance
10×1 Squat Snatch
April 16, 2013
4/16/13
5 rounds of 3min AMRAP
3 Squat clean 135/95
9 Push up
12 Sit up
Rest 1min
Strength WOD
3×5 Deadlift (65%/75%/85%)
5/12 Good mourning
5×12 Hanging leg raise
April 15, 2013
4/15/13
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Strength WOD
Strict press 3×5 65%/75%/85% of 1rm
Dips 5×10
Chins 5/10
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