Labor Day Group Wod - August 31, 2013

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20/14 pound ball
3 Handstand push-ups
1 Power clean 225/135#





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.

Friday, August 30th, 2013

Warmup:
4 Minutes (8 rounds) Tabata Handstand Hold
(looks like: 20 seconds handstand hold, 10 seconds rest, 20 seconds handstand hold, 10 seconds rest, etc)

30 Muscle-ups for Time

Modification for Muscle ups: 1 chest-to-bar pullup+1 transition (see minute 3:10 on the video below)+1 ring dip OR jumping muscle ups (minute 4:30, but do the ring dip to full press out)

Thursday, August 29th, 2013

8 Rounds for Time

15 Medball Pushups
50m Overhead Walking Lunges with a 20/14# Medball*
*3 burpee penalty every time the ball touches the ground before 50 meters is compelted

If you cannot do RX medball pushups, the modification is regular pushups or modified pushups.

This should be completed around the track if possible, start at the beginning of the track, complete pushups, lunge 50 meters, complete pushups, lunge the next 50 meters, etc, working your way around the track.

If you can't complete around the track then lunge from the basketball hoop by the cage to the basketball hoop by the women's bathroom and back for 50m.

Wednesday, August 28th, 2013

Mainsite Sunday 130825

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Score: load (weight) and time

Tuesday, August 27th, 2013

Tabata Tuesday!

16 Rounds (8 minutes total)
Double unders
Deadlift 135/95#
(looks like: 20 seconds double unders, 10 seconds rest, 20 seconds deadlifts, 10 seconds rest, 20 seconds double unders...etc)

4 mins rest

16 Rounds (8 minutes total)

Burpees
Kettlebell Swings 53/35#
(looks like: 20 seconds burpees, 10 seconds rest, 20 seconds KBS, 10 seconds rest, 20 seconds burpees, etc)

Monday, August 26th, 2013

3 Rounds for Time

400m Run
21 Thrusters 65#/45#
12 Toes to Bar

Friday, August 23rd, 2013

Turkish Get-Up practice: get comfortable with the movement. Use dumbells, see how heavy you can comfortably get


7 Rounds (2 minutes rest between sets)
1 Bear Complex (1 bear complex = 7 sequences of squat clean, shoulder to overhead, overhead to back squat rack, back squat, shoulder to overhead, back to the floor, tap and go to next clean. See video below!)
7 Pullups
*Start with the bar and increase each round if possible

Score = heaviest weight completed

Turkish Get-Up



Bear Complex: