11.12.14 "White"

November 11, 2014

Wow, I love these last two days of HERO WODS!!!
Let’s make it one more day to Honor our Vets!
This Time we will be Honoring a strong FEMALE fallen hero.

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

 

TODAY’S WOD

METCON
“White”
5 rounds for time of:
3 15′ Rope climbs
10 Toes to bar
21 Walking lunge steps (45,35)
Run 400 meters

30 Minute Cap

Scaling suggestions:
L2 – 4 rounds 2 rope climbs
L1 – 3 Rounds 1 rope climb

Substitute for the rope climbs today will be 10 Ring Rows = 3 Rope climbs

Some Games athletes times:
Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
Post time to comments.
 

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
EMOM 10 Minutes
Row 100 meters
Run 100 Meters
Airdyne :30 Sprint :30 Rest

CORE
3 Rounds
20 V-ups
20 Hollow Rockers
1 Minute Plank

 

 

 

COMPETITORS

We are Starting our POWER PHASE this week. This phase will last 8 weeks and Focus on the Olympic Lifts. Tuesday, Wednesday and Friday will be loaded with your Olympic Lifts, Pulls and Squats.

A. WARM UP
Goat Skills Warmup:
Make a 10 minute AMRAP up out of 3 goat gymnastics/core movements
Ex:
AMRAP 10 – for Practice
50 ft Handstand walk
10 pistols
1 Rope Climb

B. OLY
1) Power Clean 3×60% 3×70% 2×75% 2×75%

2) Clean Pulls 3×85% 3×95% 2×101% 2×101% 2×105%

C. METCON
“Christine”
3 Rounds
500m Row
12 Deadlifts (225,155)
21 Box Jumps (24,20)

Comments

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  1. Willhuntforfood Reply

    Team rac

    White
    bar rows in place of rope climb
    Tim 24:07
    Joe 24:30
    Andy 25:30
    Bob 25:57

  2. Brian C. Reply

    18:59 RX

  3. Adam Reply

    31:20 – 20 Ab Mat Situps instead of T2B. After yesterday, I could not hang on to the bar.

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