Friday 08/25/2023

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WOD
"HOLLEYMAN"
For Time:
30 rounds
5 Wall Balls 20#/14#
3 Handstand Push-ups
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.

Thursday 08/24/2023

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Strength
Deadlift:
- Heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

WOD
"Frogger"
15:00 Amrap
10x25ft Shuttle Run or 200m Run
10/8 Calorie Assault Bike
10 Wall Ball Sit Ups 20#/14#

Wednesday 08/23/2023

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WOD
"Mario Bros"
For Time:
300ft Front Rack Carry (50s/35s)

-into-

5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs 24"/20"

-into-

300ft Front Rack Carry (50s/35s)

Skills and Drills
Toes to Bar:
Week 3, Day 1

Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise

Alternative Option:
5 sets (10:00)
10 Suitcase Sit Ups
20-30-second Dead Hang (Pull Up Bar)