1/12/2018

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

HERO WOD

 

WOD

Intermediate Beginner
WITTMAN

Seven rounds for time:

15 Kettlebell Swing (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

WITTMAN

Seven rounds for time:

15 Kettlebell Swing (35/25)

15 Power Cleans (65/35)

15 Box Jumps/Step Ups (20/16)

 

WITTMAN

Five rounds for time:

10 Kettlebell Swing (35/25)

10 Power Cleans (65/35)

10 Box Jumps/Step Ups (20/16)

 

Notes:

  • Today we will be performing a hero WOD called Wittman. Whittman is a triplet of KB Swings, Power Cleans and Box Jumps.
  • This is a longer high rep WOD. Make sure you are keeping the weight low enough so you can keep moving. Choose a weight that will allow you to do 15-20 reps unbroken. This is how you will know you are using the correct weight for the WOD. If you have to break up the reps in your first round, you went to heavy, lower the weight. You may need to break up some sets as you get into later rounds.
  • This WOD has a high cardio output.
  • Due to the high volume of the WOD another great scaling option is to keep the weight, but lower the reps to 12 or 10 each round. Depend on what your goals.
  • This is a longer WOD. We are looking to be around the 20 min mark.
  • Move Well, Play Hard, Have Fun

 

Scaling Options:

  • KB Swings – Lower the Weight
  • Power Cleans – Lower the Weight
  • Box Jumps – Lower Height – Lower Reps
  • Lower the Rounds
  • Lower the Reps

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