WODs

WOD [A] DT

DT

5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs 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.

70/50 kg Compare to 9/8/2019.

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COMP [B]

L-Sit : 1x 180 secs, rest 20 secs

L-Sit 1x 180 secs Rest 20 secs between sets.

Accumulate 3 mins in as few sets as possible.

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COMP [C]

Yoke Walk : 1-1-1-1-1

Yoke Walk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Specify distance in notes.

5x 15 m For max load.

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TEENS [A]

Chipper: Dumbbell Overhead Walking Lunges, Dumbbell Box Step-ups, Strict Handstand Push-ups and Handstand Walks

For time: Dumbbell Overhead Walking Lunge, 20/15 kg, 200 ft 50 Dumbbell Box Step-ups, 20/15 kg 50 Strict Handstand Push-ups Handstand Walk, 200 ft

Juniors- 15/8 kg <14 yrs- 5 kg Time cap: 10 mins

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Warmup - 13/11/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Dynamic Warm Up & Joint Rotations then … On an empty barbell, 3 rounds of: Deadlift x 3 Hang Power Clean x 3 Front Squat x 3 Push Press x 3 Push Jerk x 3 (Stretch between rounds) Then , 3 rounds of : 10 Pull-ups 10 GHD sit ups 10 Squats 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks (Increment barbell weight each round)

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