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.

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)

Tuesday 08/22/2023

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Strength 1
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean)

* Complete a set every 1:30 *

Strength 2
Push Jerk 3x3
3 sets: 3 Push Jerks  (@75% of 1RM Clean and Jerk)

* Rest as needed between sets *

WOD
“The Chief”
3:00 AMRAP (5 sets)
3 Power Cleans 135#/95#
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-

Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise, and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to their country.