Category Archives: WOD

WOD NOTES: Hero Monday. Dig deep, stay mentally focused and keep moving. Fitness 30 RFT 5 Wall balls 20/14 3 Push ups 1 Dead lift @80% Performance “Holleyman” 30 RFT 5 Wall balls 20/14 3 HSPU 1 Power clean @80%  Sport “Holleyman” 30 RFT 5 Wall balls 20/14 3 HSPU 1 Power clean 225/155   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.

WOD NOTES: Chipper today… Start out with a smooth, steady pace on the row. Stay mentally focused and maintain your individual pace. Break up reps into manageable pieces. Fitness and Performance 20 minute AMRAP 1000 m row Then…. 100 DU 80 Wall balls 20/14 60 KB Swings 24/16 40 Burpees 20 Calorie Assault bike Sport EMOM x 12 5 singles @75% 4 singles @85% 3 singles @90% 30 minutes Work up to 1 RM Clean Weighted pull ups 4 x 8-12 4 sets of complex: One arm DB Row x 12-15 Straight arm pull downs x 12 TRX reverse fly’s T-Y-I’s x 18 Hammer curls 3 x 12-15

WOD NOTES: Straight forward strength work. All levels 10 minutes: Shoulder prep Strict press 5-5-5 Push press 3-3-3-3 Jerk 1-1-1-1-1  

WOD NOTES: This will be a real test of your ability to recover from an elevated heart rate. Keep moving and stay calm during your rest. If you can’t complete the required calories and burpees within the 2 minute time cap, go back to the start and keep adding again. Fitness Teams of 2, alternating every 4 minutes E2MO2M x 10 8 Calories Rowing 4 Burpees Add 2 calories and 1 buree each set Performance E2MO2M x 10 8 Calories Rowing 4 Burpees over the erg Add 2 calories and 1 burpee each set Sport Power clean + Jerk 5 x 2, 2 x 1 Clean pulls 5 x 3 “Death by” E2MO2M 8 calorie Row 4 Thrusters 95/65 Every 2 minutes add 2 calories & 1 thruster