WOD / Wednesday, October 24

Mobility 

2:00 Straddle Pose “Wittman”

7 rounds for time of:

15 KB Swings, 53lbs/35lbs

15 Power Cleans, 95lbs/65lbs

15 Box Jumps, 24”/20“ 

U.S. Army Sgt. 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 Feb. 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.

Beach Muscles

3 sets of: 

15 Hip extensions

12 Single-arm Band Pressdowns/arm

1:00 Ankle Biters

Competitors 

1. Power Clean Clusters: 2.2 x 4 sets; rest 6 sec between doubles.  Start @ 75%

2. “Wittman”

3. Gymnastics 

Every 3:00 x 4 sets: 

3 Strict Ring Pull-ups + 3 Kipping Ring Muscle-ups 

4. Core 

3 sets of: 

24 GHD Sit-ups 

24 Hollow Rocks 

24 sec Hollow Hold 

Rest 2:00

Endurance (10:00am) 

Every 7:00 x 5 rounds: 

250m Row

200m Run

15 Calorie Ski 

10m Heavy Backwards Sled Drag 

CFLV Weightlifting

1. No hook, No feet Snatch (75%-80%/1) x 5

2. Behind the Neck Jerk

 85% of previous week's 5RM for 5 Reps x 4 Sets

3. Snatch Pull with Pause at Knee

(90%/3) x 5

4A. Banded Tricep Pull Downs

12-15 Reps x 3 Sets

4B. Hanging Knee Raises

10 Reps x 3 Sets

Rocco Di Jerlando