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.
