10/19

EMOTM 10 Minutes
3 Front Squat
3 Muscle-ups/Transitions/Ring Dips

You may use a rack for the front squat, but for the sake of crowding, please don’t unless you are really pushing the weight.

5 Rounds
10 Toes to Bar
10 2 DB Shoulder to Overhead (50/35)
10 1 DB Step up (20/16)

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10/8

Squat
10-10-10 (About 65-75% of 1RM)

Hopper Challenge Individual WOD #4 (Open Division)
30 Toes to Bar
30 Front Squats (155/105)
Run 800m

Squats
155-155-155

Metcon: 8:58rx

“White”

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, 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.

“White”

5 Rounds
3 Rope Climb
10 Toes to Bar
21 Overhead Walking Lunge (45/25)
Run 400m

28:11 w/1 climb per round

8/15

Squat
3-3-3-3

EMOTM
10 Minutes
2 back squat (135)
4 TTB

7/19

Games Chipper
10 OHS (155/105)
10 Over the box jumps (24/20)
10 Fat bar thrusters (135/95)
10 Power Cleans (255/125)
10 TTB
10 Burpee MU
10 TTB
10 Power Cleans (255/125)
10 Fat bar thrusters (135/95)
10 Over the box jumps (24/20)
10 OHS (155/105)

Scaled OHS to 65, thrusters to 85 and burpee Pullups

16:00
This completely crushed me.

5 Rounds
Row 250m
56.8, 53.6, 56.x

7/17

EMOTM 15 Minutes
2 Power Clean
4 HSPU/Ring Dip/Ring Push-up/Push-up
* Treat the power cleans like any other strength day. Choose the heaviest weight you can maintain over the course of the 15 minute period.

4 Rounds
15 Toes to Bar
15 Back Rack Lunges (95/65)
Run 200m

EMOTM
125# PCs
4 HSPUS for first 8 minutes, then dropped to 2 per round for remaining minutes.

Metcon:
12ish minutes.

6/12

Snatch Balance 2-2-2-2-2

30 KB Goblet Squats (70/53)
30 1 Arm KB Push Press
30 Toes to Bar
30 KB Lunges
30 KB Swings
30 Clapping Pushups
30 10ft Wallballs (20/14)
30 KB Sumo Deadlift High Pulls
30 Pullups

Subbed 35# KB

No idea what my time was on this… 21:ish…