MONDAY
5 Strict Pull ups + 5 Strict Ring Dips
Pair up and have one start on
dip then go to pull up
Score Time
For time:
75 Wall ball shots 20/14
50 Kettlebell swing 53/35
1000-m row/ski 3000-M bike
TC 12
TUESDAY
10 Sets:
2 Power clean
1 Hang power clean
1 Shoulder to overhead
Start at 65% of S2OH
Add each set
Rest 2-3 Mins
WEDNESDAY
Score Reps
EMOM 21
12 Slamballs 30/20
7 Front squat 135/95
5 Bar muscle up
THURSDAY
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004click here
FRIDAY
Score Reps
7 sets
Every 90 seconds
10 Toes to bar
Score Time
For time:
120 Dumbell snatch 1×50/35
Every minute starting on the 0:00
perform 2- 50′ shuttle runs
TC 15
SATURDAY
Open Gym 8:15am
TEAM WOD 9:15am
