Thursday 11/13
Skill - Alt OTM x 10 mins
50ft Handstand walk (:30 wall hold, plank or practice)
8 Suitcase DB DLs ea side
WOD - 5 RFT
40 DU
12 Alt DB Snatch (50/35)
12 T2B
12 Alt DB Box Step Ups (24/20)
Wednesday 11/12
Strength - Every 2:00
5-5-5-5-5 Bench Press
Build based off feel
WOD - 3RFT
1,500m / 1,000m / 500m Row
21-15-9 Burpee Pull Ups
Tuesday 11/11 - thank you veterans
To those who currently and have served, THANK YOU. Today we honor our heroes by completing a workout called “Holleyman”
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.
Partner HERO WOD - “HOLLEYMAN”
40 RFT- “You go + I go” style
1RD =
5 Wallballs (20/14)
3 HSPU
1 Power Clean (225/155)
Monday 11/10
TOMORROW - Tuesday 11/11 there will only be an 8am class and we will be completing the hero workout “Holleyman” partner style
Body Armor - OTM x 4 RDS (12 mins)
10 Kneeling DB Press ea side
10 DB Bent over rows ea side
:30 Wall sit
WOD - 15 min AMRAP
5 Strict Pull Ups
10 Box Jump Overs (24/20)
15 Sit Ups
Friday 11/07
This Tuesday 11/11 there will be an 8am class only, we will be closed for be remainder of the day. All other days/classes will be on.
Pat and Dom are traveling down to Puerto Rico for a wedding and will be away Friday afternoon through Thursday. Just wanted to give you all a heads up!
Strength Day
Part 1 - Every 2:00
5x5 Back Squats
@ 75% of 1RM
Part 2 - Cleans
1 Rep Every :30sec X 10 sets
Build based off feel
1 min rest
1 Rep OTM x 6
Build based off feel