Whittman”

7 rounds

15 KBS 1.5/1p (MOD: Abmats)
15 Power cleans 95/65 (MOD: 10 back ext)
15 Box Jumps 24/20

I wouldn't even call what I did a mod for Whittman, lol. But at least I got a good workout in. My right hand is shredded from the 100 pullups the day before, so I'm not doing any gripping until it heals up. Once it's better I'd love to try this wod in open gym, it looked horribly wonderful.

Back Squat:
longer warm up - a bit stiff and had to wait for bar. MY wrists were hurting from the weather.
95 x 5
135 x 5
165 x 5
190 x 5

220 x 5
235 x 5

245 x 3 (pulled my lower back so decided to not go much heavier and keep the

reps at 3-5. I was not wearing a belt or anything.)
225 x 5
235 x 5

Took a couple minutes and then did a 7 Minute AMRAP of:
3 T2Rings
3 V-Situps
6 T2R
6 V-situps... keep going until 7 minutes are up

I did 18 T2B + 6 V-situps.
This one is nasty and kills your abs really quickly. 7 minutes is a long time to do this much core stuff.

For time
30 GHD Sit ups
16 OH Lunges (95/65)
24 GHD Sit ups
12 OH Lunges
18 GHD Sit ups
10 OH Lunges
12 GHD Sit ups
6 OH Lunges
6 GHD sit ups
4 OH Lunges

Didn't time. Tested out WOD. Next time, no descending reps for lunges, or only decrease by 2 reps each round.

Amrap 16
30 double under
10 hang kb snatch 24kg
30 double under
10 toes to ring

1x 400m moderate
Rest 1 min
2 x 300m fast- walk 100m between
Rest 3 mins
1 x 400m moderate
Rest 1 min
3 x 200m faster - walk 100m between each
Rest 3 mins
1 x 400m moderate
Rest 1 min
4 x 100m fastest - walk 100m between each

5 Rounds

400m run
30 box jumps 20"
30 wall balls 14lbs

Rx!!!!!

42:50

This one will killer especially following Murph. The wall balls absolutely killed me. Even box jumps were painful by the end. But made it!!!

3-mile ruck w/ 30# pack in 53 min

NO WOD

CFP snatches

EMOTM for 10

1 power snatch
1 hang snatch
1 OHS (35#)

2 rounds
5 min AMRAP
10 burpees
10 T2B
6 rds + 9

5/3/1 W2 of deadlifts.