Run 400M
3 rounds with an empty barbell:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Presses
Pre-WOD mobility:
Super front rack (2 min each side)
Banded OH distraction (2 min each side)
Triceps smash (2 min each side)
Blue angel (2 min each side)
Run 200M
Burgener Warmup for Power Snatch
Run 200M
10 Power Snatches, 45/35 lbs
10 Clean and Jerks, 45/35 lbs
then ramp up to workout weight
Pre-WOD mobility:
T-spine smash (3 min)
10 x inchworms
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Calf smash (2 min each side)
T-spine smash (Gemini)(3 min)
12 Jumping Squats
12 Ring Rows
12 GHD Hip Extensions
10 Hang Power Cleans, 45/35 lbs
10 Front Squats, 45/35 lbs
8 Hang Squat Cleans, warmup weight
Pre-WOD mobility:
Banded OH distraction/couch stretch combo (2 min each side)
Banded elbow distraction (2 min each side)
With a partner, complete as many rounds as possible in 20 mins of:
21/15 Bike Calories
15 Pull-ups
9 Hang Squat Cleans, 135/95 lbs
Partner 1 completes a round, then Partner 2 completes a round. etc.
Lat smash (2 min each side)
Quad smash (2 min each side)
Run 400M
2 rounds:
5 Inchworms
10 Sit-ups
15 Super Slow Squats
Pre-WOD mobility:
Super couch (2 min each side)
Trap scrub (2 min each side)
5 rounds for time:
15 GHD Sit-ups
10 DB Burpees, 50/35 lbs
10M Handstand Walk
5 Strict HSPU
Psoas smash (2 min each side)
FROOD (2 min each side)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Run 400M
Agility drills
– High Knees
– Butt Kicks
– Toy Soldiers
– Donkey Kicks
– Toes-in run
– Toes-out run
– Heel run
Pre-WOD mobility:
MBOD (2 min each side)
Every 30 seconds for 10 minutes, sprint 55 yards
Short ROMWOD
2 rounds:
50 Jump Ropes (or DUs)
10 GHD Hip Extensions
then Burgener Warmup
Pre-WOD mobility:
12 x banded OH squats (at waist & elbows)
T-spine smash (barbell anchor)(2 min)
Shoulder rotator smash/floss (2 min each side)
Trap scrub (2 min each side)
3 rounds:
Run 200M
7 PVC Passthroughs
7 PVC Overhead Squats
7 Push-ups
4 C2B Pull-ups or Ring Rows
Pre-WOD mobility:
Banded elbow distraction (2 min each side)
Banded bully (2 min each side)
For 3 cycles:
AMRAP in 3 mins of:
10 Burpees
3 Muscle-ups
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
FROOD (2 min each side)
Lat smash (roller) (2 min each side)
Run 400M
2 rounds:
25M Crab Walk
10 Russian KB Swings
8 Push-ups
then 3 progressively heavier rounds of DT with a pull-up chaser:
– 12 Deadlifts
– 9 Hang Cleans
– 6 Push Jerks
– 3 C2B Pull-ups or Banded Pull-ups
For time:
3 rounds of:
20 Deadlifts, 155/105 lbs
10 Push Jerks, 155/105 lbs
— then —
30 Chest-to-bar Pull-ups
