1106: Friday 10/30
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 Page Not Found
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US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
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 the urge to Met-Con remember it’s Friday tomorrow!
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 this specific task.
GA: WU: run 800, then 6 rounds of 8 squats, 4 push ups, 3 pull ups,
Accessory: 50 sit ups
Skill: practice overhead squat with coach, then attempt hang squat snatch
1104: Tuesday 10/27
WU: 3 strict push ups, 10 m alpine hops, 25 SU X4
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 18? 20! (Post score)
1103: Monday 10/26
WU: 10 m sampson lunges, 200 m run, 8 monkey squats 10 m bear crawl X3
B. Squat 4X6@75% – change stance each set.
WOD: Amrap 20
8 Power Cleans 135/95
350 m run
GA: Amrap 16 – 6 power cleans 2 TTB attempts, 5 v-ups or modified? 350m run.
1101: Friday 10/23
WU: 3 strict push ups, 6 row boat sit ups, 20 DU or SU X4 rounds
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, GA: multiple abmats or stinkbug
4 ring dips Expert = strict, intermediate= Kipping, GA: Band
6 pistols (3 per side. With this few reps you can at least try throughout 20 minute effort!) GA: 9 squats
8 body blasters GA: 6 plank burpees