Monthly Archives: October 2015

1107:

1106: Friday 10/30 Holbrook 10 rounds for time 5 Thrusters 115/85 10 pull ups 100 m sprint (2nd speed bump) Rest 1 minute GA: 8 rounds, 5 light thrusters, 4 pull ups, 100 m run US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out… Read More »

Category: WOD

1106:

1105: Thursday 10/28 WU: 10 minutes of Fury or just get warm. WOD: The Rick 6×10 b. press – climbing 4×6 military press 3×10 barbell shrugs 3×20 BB walking lunges (same wt. as last week) pull bar from rack 3×20 calf raises (take bar from rack, place 5lb plates under foot) Warning: If you feel… Read More »

Category: WOD

1105:

Wednesday Day 19 WU: Run 800 m, then 8 rounds of 12 squats, 8 push ups, 5 pull ups STRENGTH: DL 6X2@70% Accessory: partner anchored sit ups – 125 per partner, sub in and out with partner. Skill strength: 10×1 squat snatch @ 60% work the speed in 3rd pull! Do not let load comprimise… Read More »

Category: WOD

1104:

1104: Tuesday 10/27 WU: 3 strict push ups, 10 m alpine hops, 25 SU X4 ““The Ghost” 6 Rounds for max reps of: 1 minute Row for Calories 1 minute of Burpees 1 minute of Double Unders 1 minute Rest Record scores for all 18 sets” STRENGTH: Push Press 20 rep Max. Not 12 or… Read More »

Category: WOD

1103:

1103: Monday 10/26 WU: 10 m sampson lunges, 200 m run, 8 monkey squats 10 m bear crawl X3 STRENGTH: B. Squat 4X6@75% – change stance each set. WOD: Amrap 20 8 Power Cleans 135/95 12 TTB 350 m run GA: Amrap 16 – 6 power cleans 2 TTB attempts, 5 v-ups or modified? 350m… Read More »

Category: WOD

1101:

1101: Friday 10/23 WU: 3 strict push ups, 6 row boat sit ups, 20 DU or SU X4 rounds Skill Strength: 3X10 ring push ups – expert = defcit or decline, intermediate = paralelle = inclline 3X10 ring rows WOD: Amrap 20 GA:14 minutes 3 HSPU – expert = defcit, intermediate = level hands w/head,… Read More »

Category: WOD