12.21.19 Partner DB chipper double DT

Make up Strength/Skill


WOD:

Partner DB "Chipper Double DT"

For Time
120 DB deadlifts 50/35 35/20
80 DB hang power cleans
60 DB push press
one work, one rest- divide reps as you like

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

11.12.19 Cardio light DT

Warm Up
2 Rounds:

2 lengths side shuffle
10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above



Skill: deadlifts

5,5,3,3,1,1

start at 60% and build load




WOD
Cardio Light DT
5 RFT
18/15 cal bike
12 deadlifts 115/75 95/65
9 hang power cleans 115/75 95/65
6 push jerks 115/75 95/65

11.12.18 'DT'

Veteran's Day

Warm Up
10mins - move continuously at a warm up effort
50 Single unders
5 Seated Box Jumps
7 GHD Hip Extensions
9 Abmat Sit Ups

mobility:
1. Down dog 3 x 5
2. Down dog single leg reach (scorpion) 3 x 5 each
3. Down dog toe tap 3 x 5 each
4. Turkish Get Up x 2-3 reps per side bottom's up KB
5. Single leg DL x 8 each side
6. Half kneeling push forward + sidebend + rotate x 3 per side
7. Half kneeling halo x 3 per side
8. Single leg pistol squat (2 down 1 up) x 8 per side

https://www.youtube.com/watch?v=jDvytgEQI74



Barbell Warm Up
5 reps of each
good morning
back squat
elbow rotation
stiff-legged deadlifts
front squats
push press


WOD
DT
5 RFT
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

01.11.18 'Rowing DT'

Warm Up15-12-9: Calorie Bike or Row After each round, complete… 5 Wall Squats 30 Seconds: Hawaiian squats- hang onto rig post with legs in the figure 4 position, squat down using the post as a guide for staying upright in the squat 20 Double-Unders

Mobility: banded lat stretch x :30 each side couch stretch x :30 each side deep goblet squat hold with a plate- move side to side to stretch ankles thread the needle stretch x :30 each side

SKill: squats and hspu 8:00 EMOM min 1: 6 reps back squat @ 55-60% min 2: 4 strict hspu or strict piked box hspu

WOD- 'Rowing DT' 3 RFT Row 400m 1 round of DT 155/105 12 Deadlifts 9 Hang power cleans 6 Push jerks