Every 3:00 X 6 Rounds
Run 400m
10 KBS 70/53#
These are using the parallettes. In between each set, try to hold for :30 sec in an L-Sit
Weighted Bulgarian Split Squat
3 X 12 reps per leg
use dumbbells or Kettlebells- Note weight used in Notes
Purpose: unilateral work is beneficial in determining imbalances and targeting areas that might be prone to injury.
Set up: With calf against the bench, take 3 steps forward, heel to toe. Back foot resting on bench.
As you drop the back leg to kiss the ground, shoulders are pinned back to keep an upright torso position.
7 Rounds for Time
7 Power Snatch 95/65#
20 OH Walking lunge
7 Bar Facing Burpees
7 Rounds for Time
7 Power Snatch 95/65#
20 OH Walking lunge
7 Bar Facing Burpees
8 Rounds for Time:
13 Deadlifts (185lb/125lb)
17 Wall Balls (20lb/14lb)
400m run
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave
18:00 CAP
21-18-15-12-9-6-3
Box Jump Overs 24/20″
Shoulder to Overhead 115/75#
3 X 50m Farmer Carry 2.0/1.5
After each 50m hold the KB’s for 2:00. If you can’t hold for straight two minutes without putting down, then accumulate the 2:00.
This is to help with grip strength.
Partner Wod
100-90-80-7-60-50-40-30-20-10
Cal Row
KBS 50/35#
Split the reps however you like w/partner
With a deck of cards
Pick 4 movements
Assign to each suit.
Do the number of reps on card
Aces are 1 rep
Face cards are 10 reps
Jokers are 15 Reps
Practice: Top down Toe Nail progression
A: Ring Pull Up 3-2-2-2-2-2
B: Ring Dip: 4-3-3-3-3-3
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
18:00 AMRAP
50m Sled Push
20 Dumbbell Snatch 50/35#
15 KBS 1/5/1.0
10 Push-ups
5 Rounds
:30 sit-sups
:60 plank
:20 Hollow Hold
