Strength – 10 minutes to work up to a moderate clean. This isn’t a day to set a PR, more to get you primed for the conditioning. Conditioning: “Elizabeth”: for time: 21-15-9 reps of: cleans (135/95), ring dips.
16 Minute AMRAP: 16 Goblet Squats (50/35 lb dumbbell), 12 Alternating Dumbbell Snatches (50/35), 8 Toes to bar. Cash Out: 10 Minute EMOM: Odd Minutes: Handstand hold (up to 45 seconds), Even Minutes: 45 second Hollow body Hold.
DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time: 12 Deadlifts (155/110), 9 Hang Power Cleans, 6 push Jerks.
Partner WOD: The workout starts with a partner 2K row (switch every 500 meters until reaching 2000). Then complete 8 rounds of 5 burpees, 7 deadlifts (205/145), 9 DB Push Press (40/25). One person works while one person rest. Both partners complete 8 rounds.
Interval Workout: :40 work/ :20 rest x 5 rounds. Air Squat, Push Up, Russian Swing (53/35), Jumping Lunges, Burpee. *Score is total reps. Olympic Weightlifting (Wednesday Nights from 6:30pm – 8:30pm). 1 snatch + 1 hang snatch + 1 Overhead Squat. Build to a challenging weight. Back Squat 3-3-3-3-3. Build to a heavy triple. Halting