Monday 9/3 - Labor Day 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 - Tunnel Vision Strength:
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
*All 5 sets done at 75% of 1RM
WOD:
For max reps:
5 Minutes of Burpee Box Jump-Overs 24/20
Accessory:
Every 90 seconds, for 13:30 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
WOD:
12 min AMRAP
30 Kettlebell Swings 53/35
20 Wall Ball Shots 20/14
10 Toes to Bar
Score is weight/rounds + reps
Thursday 9/6 - Storm Chaser Skill:
Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Accumulate 1 minute of Inversion
Station 3 – 20 Hollow Rocks
WOD:
3 Rounds for max reps
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
Score is pass/number of total reps
Friday 9/7 - Gump Strength:
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 4 reps @ 32X1
WOD:
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry 70/53
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer’s Carry 70/53
400 Meter Run
Score is weight/time
Saturday 9/8 - Peer Pressure Team WOD:
In Teams of 3
15 min AMRAP
3 Power Cleans 135/95
6 Burpee Box Jump-Overs 24/20
