WODs

This week's workouts!
By
Bryan Kapustinski
December 3, 2020

Monday 16-May-2022

Strength

Deadlift week 3

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95% - goal 6

Metcon

4 RFT

20 DB Snatch 50/35lbs

15 Abmat Sit-up


Tuesday 17-May-2022

Strength

Press week 3

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95% - goal 6

Metcon

"Helen"

3 RFT

400m Run

21 KB swing 53/35lbs

12 Pull-up


Wednesday 18-May-2022


Strength

Back Squat week 3

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95% - goal 6

Metcon

For time"

21-15-9-15-21

Push-up

Box jump 30/24"

Thursday 19-May-2022


30 minutes of mobility

Recover

EMOM 12

10 Unbroken Wall Ball AHAP

20 Hollow Rock

30 Double-under

Metcon

AMRAP 12

10 Unbroken Wall Ball AHAP

20 Hollow Rock

30 Double-under

Friday 20-May-2022

Bench press week 3

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95% - goal 6

Metcon

AMRAP 11

10 Burpee

15 Ball slam 50/30lbs

20 Russian Twist 25/15


Saturday 21-May-2022

Hero

"White"

5 RFT

3 Rope Climb 15'

10 T2B

21 Plate OH Walking Lunge 45/25lbs

400m Run

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.

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