Wednesday WOD 8/31/16

“Annie”

50-40-30-20-10

Double Unders

Sit Ups



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Tuesday Team WOD 8/30/16

“Applesauce”

Teams of 3:

AMRAP 7: Back Squat

50 Reps (135/95)

50 Reps (185/135)

Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Jerk

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

Monday WOD 8/29/16

“Monster Mash Monday”

Today’s Monster Mash is all about maximal intensity. The inspiration was “if you pace, you lose”. Hit each one of these short workouts as hard and fast as you can. Time each one separately. Add all the times together at the end for your total time.
Begin at 0:00

21 thrusters 95/65

21 pull-ups

 

Begin at 5:00

21 deadlifts 185/135

21 burpees over the bar

 

Begin at 10:00

9 bar muscle ups

9 clean and jerks 135/95

 

Begin at 15:00

15 thrusters 95/65

15 pull-ups

 

Begin at 20:00

15 deadlifts 185/135

15 burpees over the bar

 

Begin at 25:00

6 ring muscle-ups

6 clean and jerks 135/95

Tuesday Team WOD 8/23/16

“Holleyman” (team of 2)Hero WOD

30RFT
5 Wall Ball (20/14)
3 HSPU
1 Power Clean (225/155)

S1 185/135
S2 155/115
S3 135/95
S4 115/75
S5 95/65
*each athlete finishes 1 round before tagging partner


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.