11/30/15…WOD

11/27/15…WOD

Warm up: TC

Skill: Clean Mech.

WOD:

“Holleyman”

30 Rounds

  • 5 Wallballs
  • 3 HSPU Scale *HR Push-ups
  • 1 Power Clean—Choose a Challenging weight

Perform workout at a steady pace not all out

 

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

11/26/15…WOD

Warm up: TC

WOD:

“Happy Thanksgiving”

Acoording to CalorieControl.org the average person consumes 229 grams of fat and 4500 calories during Thanksgiving Festivities.

  • Row 1K
  • 29 Deadlifts 95/65
  • 29 HR Push ups
  • 29 KB Swings 55/35
  • 29 S2OH 95/65
  • 29 Pull-ups
  • 29 Lunges
  • 29 power Cleans 95/65
  • 29 AB-Mat sit ups
  • 29 Box Jumps 24/20
  • 29 Thruster 95/65
  • Run 800m

40 MIN CAP

This is NOT a partner workout but you can share equipment to work through the workout.

11/25/15…WOD

Warm up: OW#2

Mobility:

  • Hip Mobility/Hip Opener on the wall (5 MINS)
  • Mid Thoracic Mobility with Lacrosse balls (5 MINS)

Strength:

  • 16 MINs to find 1 rep Max High Hang Snatch

WOD:

15-12-9-12-15

  • x2 lateral hops over bar
  • OHS 95/65
  • CAL ROW

11/21/15…WOD

Warm up: TC

WOD:

Teams of 2

5 Rounds

12 Power Clean and Jerks 115/75

  • Round 1— 50 T2B
  • Round 2— 50 Box Jumps 24/20 (alternating)
  • Round 3— 50 CAL Row
  • Round 4— 50 HR Push ups
  • Round5—-50 KB Swings 55/35

Each round Start with Power Clean and Jerks Split all movements on person works at a time.

 

11/19/15…WOD

Warm up: OW#2

Skill/Strength:

16 MINS to Complete

  • 4×3 High Hang Snatch (Work Speed)
  • 4×2 Hang Snatch (Increase weight)
  • 5×1 Full Snatch

WOD:

7 Rounds

  • Run 200m
  • 7 Power Snatches (choose weight that can be performed touch and go)

 

 

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