Category: Beyond the Whiteboard

Back Squat (3 sec Bottom pause) 3-3-3

Back Squat (3 sec pause at bottom) 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Back Squats, and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean, 95/65 lbs
Back Squat, 95/65 lbs
Burpee

Team WOD: 2 RFT: Push-Ups, Power Snatches, DB Box Step-ups, Row, and Sit-ups

2 rounds for time of:
30 Hand Release Push-Ups
40 Power Snatches, 115/75 lbs
50 Dumbbell Box Step-ups, 35/20 lbs, 24/20 in
60 Row Calories
70 AbMat Sit-ups

Solo WOD: Chipper: Push-Ups, Power Snatches, DB Box Step-ups, Row, and Sit-ups

For time:
30 Hand Release Push-ups
40 Power Snatches, 115/75 lbs
50 Dumbbell Box Step-ups, 35/20 lbs, 24/20 in
60 Row Calories
70 AbMat Sit-ups

Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run

For time:
Run, 400 m
— then —
21 Deadlifts, 185/135 lbs
21 Burpees
18 Deadlifts, 225/155 lbs
18 Lateral Burpee Over Bars
15 Deadlifts, 275/185 lbs
15 Burpee Box Jumps, 24/20 in
— then —
Run, 400 m

Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder

For time:
Partner Run, 400 m
48 Deadlifts, 185/135 lbs
48 Burpees
Partner Run, 400 m
42 Deadlifts, 225/155 lbs
42 Lateral Burpee Over Bars
Partner Run, 400 m
36 Deadlifts, 275/185 lbs
36 Burpee Box Jumps, 24/20 in

15 Minutes: Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.

5 RFT: Double Unders, Sumo DL High-pulls, and Rope Climbs

5 rounds for time of:
25 Double Unders
10 Sumo Deadlift High-pulls, 95/65 lbs
25 Double Unders
2 Rope Climbs, 15 ft

E2MOM for 10 mins: Squat Snatch

2 Squat Snatches, pick load

Every 2 mins for 10 mins.

FT: Row and Snatch Ladder

For time:
50/40 Row Calories
10 Snatches, 95/65 lbs
40/32 Row Calories
8 Snatches, 115/85 lbs
30/24 Row Calories
6 Snatches, 135/95 lbs
20/16 Row Calories
4 Snatches, 155/105 lbs
10/8 Row Calories
2 Snatches, 165/115 lbs

E2MOM for 10 mins: Power Clean

2 Power Cleans, pick load

Every 2 mins for 10 mins.

Wittman

7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Solo WOD: 6 RFT: Overhead Squats, DB Snatches and Row

6 rounds for time of:
9 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
15 Row Calories

Team WOD: AMRAP 20 mins: Row, Overhead Squats and DB Snatches

Complete as many rounds as possible in 20 mins of:
8 Row Calories
10 Overhead Squats, 75/55 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs

Pt. 1: 3 RFT: Burpee Over DB and DB Power Clean & Jerks

3 rounds for time of:
15 Burpee Over Dumbbells
15 Dumbbell Power Clean & Jerks, 50/35 lbs

Pt. 2: DU: 100 Reps for Time

For time:
100 Double Unders