June 2017

Team WOD #1 (In Teams of 2-3)
5min AMRAP:
Max Calorie Row ** athletes must switch out every 12/10 calories
Rest 3min
Team WOD #2 (In Teams of 2-3)
20min AMRAP:
– 12 Deads 185/125 MRX 155/95 Partner A
– 12 Deads Partner B
– 6 T2B Partner A
– 6 T2B Partner B
– 12/10call Row or 12/10cal Bike Partner A
– 12/10cal Row or 12/10cal Bike Partner B
– 6 Synchronized Team Hand Release Push-ups
*Alternating partners each exercise, Partners must slap hands to switch, Partner A can move from T2B and be set on rower and start as soon as B runs over and slaps hand
*If a three person team 2 people will go at same time.

Post results for each AMRAP to responses.

ARMY Birthday HERO WOD

“WHITTEN”
5 RFT:

22 KBS 70/55lbs
22 Box Jumps 24/20″
400m Run
22 Burpees (regular)
22 WallBall Shots 20/14lbs 10/9′

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.

3min AMRAP:

-5 Bar MUs MRX 5 Burpee C2B
-7 Power Clean 115/75 RX+ 135/95 MRX 95/55

Rest 2min/Add wt

3min AMRAP:

-6 C2B
-7 Barbell Push-ups MRX Push-ups
-6 Hang Power Clean 135/95 RX+ 155/105 MRX 115/65

Rest 2min/Add wt

3min AMRAP:

-9 Pull-Ups
-5 Power Clean 155/105 RX+ 185/125 MRX 135/85
-4 Barbell Push-Ups MRX Push-ups

Post results for each AMRAP to responses.

For Time:
-20 Doubles
-2 OHS 115/75 RX+ 145/100 MRX 95/55
-200m Row or 0.5km A Bike
-2 Squat Snatch
-40 Doubles
-4 OHS
-400m Row or 1km A Bike
-4 Squat Snatch
-80 Doubles
-8 OHS
-800m Row or 2km A Bike
-8 Squat Snatch

Post time to responses.