MONDAY CHOSE DAY …… DO LINDA FROM SUNDAY OR TODAYS WOD 

 

Strength

RACKED THRUSTERS 2 2 2 2 2

WOD 1

• Inspired by the CrossFit® DT hero workout in honor of USAF SSgt Timothy P. Davis who was killed in action 02/20/2009
• PART 1: 6-Minute AMRAP– 12 Synchro Deadlifts
  – 9 Synchro Hang Cleans
  – 6 Synchro Shoulder-to-Overheads (S20H) 2:00 Minutes Rest/Transition to Part 2

  PART 2: 2-Minute Time Cap

  – 40 Pull-ups -OR- 60 Ring Rows (Team Choice)
  Total – not each

  WOD 1 STANDARDS

  Bar Variations
  Intermediate Men: 105#
  Intermediate Women: 75#
  Novice/Masters Men: 75#
  Novice/Masters Women: 55#

 

 

WOD 2…. JUST LOVE THIS WOD

• WOD 2 – Hop, Skip and a Thrust
• 10 Minute AMRAP– 1 Box Jump to 1 Thruster
  – 2 Box Jumps to 2 Thrusters
  – 3 Box Jumps to 3 Thrusters35 DU -OR- 50 SU (Team choice, both must do the same, one athlete at a time)- 4 Box Jumps to 4 Thrusters
  – 5 Box Jumps to 5 Thrusters
  – 6 Box Jumps to 6 Thrusters

  35 DU -OR- 50 SU (Same style as round 1)

  – 7 Box Jumps to 7 Thrusters
  – 8 Box Jumps to 8 Thrusters
  – 9 Box Jumps to 9 Thrusters

  35 DU -OR- 50 SU (Same style as round 1)