Speed/conditioning:*
Each round for time:
Head to head style, 8 rounds per athlete, 90 seconds rest between rounds:
20y bear crawl
60y shuttle sprint
*warm up calves/Achilles/ankles thoroughly
WOD:
7 rounds for quality:
14 Russian KB swings, 3/2/1.5 pood, (go heavy but pretty)
7 Elevated feet ring row
Front rack one arm KB carry, 40y
Post times to beyond the whiteboard.
Speed:
Amrap in 12 minutes, teams of 3-5:
20y Low bar sled push, 150/105lbs, (out and back as necessary)
WOD:
Row wars style:
Teams of 2, switching every two minutes, 4 rounds
2 minute calorie row
vs.
2 minute amrap:
5 single dumbbell hang squat cleans, 50/35lbs (R)
5 single dumbbell hang squat cleans, 50/35lbs (L)
8 toes 2 bar
Post rounds and reps/cals to beyond the whiteboard.
Strength:
Turkish getup, 2-2-2-2-2, (each side)
“Donny”
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee
Post time to beyond the whiteboard.
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
