Sunday, November 9 - Saturday, November 15

Sunday, November 9 - No Class

 

Monday, November 10 

Strength: Push Press

  • 5x3

WOD: 3 Rounds for Time (compare to 10/4/13 and 7/21/14)

  • 10 Ring Dips
  • 20 Alternating KB Push Press (35/55)
  • 30 Sit-Ups
  • 40 Air Squats
  • 50 Double Unders

 

Tuesday, November 11 - Veteran's Day

   Aaron Holleyman, Age 27, Glasgow, Montana     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.

Aaron Holleyman, Age 27, Glasgow, Montana

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.

"Holleyman"

WOD: 30 Rounds for Time

  • 5 Wall Balls (14/20)
  • 3 Handstand Push-Ups
  • 1 Power Clean (153/225)

*40 minute time cap

 

Wednesday, November 12

Strength: Front Squat

  • Establish a 1 Rep Max

WOD: For Time

12-9-6-3

  • Cluster (93/135)
  • Bar Muscle-Up or Chest to Bar Pull-Ups

 

Thursday, November 13

WOD Part 1: For Time

  • 2x500 M Row For Time

WOD: 10 Minute AMRAP

  • 30 Snatch (43/75)
  • 30 Snatch (73/135)
  • 30 Snatch (98/165)
  • 30 Snatch (118/210)

*Athletes must change their own weights

 

Friday, November 14

Strength: Clean

  • 5x2

WOD:  For Time

  • 10 Shuttle Sprints
  • 25 Push Press (63/95)
  • 25 Toes to bar
  • 10 Shuttle Sprints
  • 20 Push Press (63/95)
  • 20 Toes to Bar
  • 10 Shuttle Sprints
  • 15 Push Press (63/95)
  • 15 Toes to Bar
  • 10 Shuttle Sprints
  • 10 Push Press (63/95)
  • 10 Toes to Bar
  • 10 Shuttle Sprints
  • 5 Push Press (63/95)
  • 5 Toes to Bar

 

Saturday, November 15

WOD: For Time

  • 1000M Row
  • 75 Wall Balls
  • 100 Double Unders
  • 50 Wall Balls
  • 100 Double Unders
  • 25 Wall Balls
  • 1000M Row
Posted on November 9, 2014 .