WOD Blog

Saturday, January 18, 2020

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten

“Whitten”

5 Rounds for time of:
22 KB swings 32/20
22 Box jumps
3 lap run
22 Burpees
22 Wallballs “

“Mobilize / stretch

3 Rounds
5 Cal bike
10 Scapula pull up
1 Length walking lunge”

Air Squat
– Stance set up: shoulder width stance
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
– If can’t go below parallel, then use supporting equipment (i.e. ball or bench)
– If immature, then ask to lift hand or hands leaning on bar

Front Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: elbows high, bar on collar bone
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)

“AMRAP 10 mins

10 Cal Row
10 Front Squat
10 Pull up/Ring row”

“3 ROUNDS

2 minutes each station for MAX REPS : 30 SECONDS REST.

20/15 CAL AIRBIKE Into MAX EFFORT HSPU

20/15 CAL SKI-ERG Into MAX EFFORT TTB

20 LENGTHS SHUTTLE RUN Into MAX EFFORT V-SITS

100 DOUBLE UNDERS Into MAX EFFORT JUMPING LUNGES