Monday 9/3 Partner WOD
Hero WOD Holbrook
25 min AMRAP
5 Thrusters 115/75
10 Pull Ups
100m Run
*Alternate each full round
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, 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.
Score is rounds + reps
Tuesday 9/4 Skill:
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 4011
Station 2 – Plank Hold x 60 seconds
Station 3 – Alternating Bent-Over Dumbbell Row x 8 reps each @ 2111
Station 4 – 100-Meter Suitcase Carry + Waiter’s Carry
Wednesday 9/5 Skill:
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds
WOD:
5 Rounds For Time
200 Meter Run
15 KB Russian Swings
10 Push Ups
Score is DB Shoulder Press weight/time
Thursday 9/6 Skill:
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
WOD:
For Time
30/24 Calorie AAB
30 Wall Balls
Rest 3 minutes
30 Wall Balls
30/24 Calorie AAB
Score is weight/time
Friday 9/7 Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Box Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Renegade Rows x 8 reps each side @ 2111
WOD:
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 12 L-Seated DB Presses
Minute 3 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 4 – 30-Second Ring Plank Hold
