Dec 22 2015
WOD NOTES: Today we take one of our REBEL member benchmarks and tweek it a little. Instead of running, today we row and its now a team WOD. Hope you guys have fun with this one. HH thanks for the inspiration. Fitness and performance Teams of 2, both working at the same time “HH” on water 4000 m row 14000/12000 lbs bench press Sport 5 sets Snatch + Hang snatch 3 seconds pause at the knee 5 sets BTN Jerk + Snatch balance + OHS in jerk grip Increase loading over Dec 8th Conditioning: “Nancy on water” 5 RFT 400 m row 15 OHS @95/65
Dec 21 2015
WOD NOTES: Hero Monday. Dig deep, stay mentally focused and keep moving. Fitness 30 RFT 5 Wall balls 20/14 3 Push ups 1 Dead lift @80% Performance “Holleyman” 30 RFT 5 Wall balls 20/14 3 HSPU 1 Power clean @80% Sport “Holleyman” 30 RFT 5 Wall balls 20/14 3 HSPU 1 Power clean 225/155 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.
Dec 19 2015
WOD NOTES: Chipper today… Start out with a smooth, steady pace on the row. Stay mentally focused and maintain your individual pace. Break up reps into manageable pieces. Fitness and Performance 20 minute AMRAP 1000 m row Then…. 100 DU 80 Wall balls 20/14 60 KB Swings 24/16 40 Burpees 20 Calorie Assault bike Sport EMOM x 12 5 singles @75% 4 singles @85% 3 singles @90% 30 minutes Work up to 1 RM Clean Weighted pull ups 4 x 8-12 4 sets of complex: One arm DB Row x 12-15 Straight arm pull downs x 12 TRX reverse fly’s T-Y-I’s x 18 Hammer curls 3 x 12-15
Dec 18 2015
WOD NOTES: Straight forward strength work. All levels 10 minutes: Shoulder prep Strict press 5-5-5 Push press 3-3-3-3 Jerk 1-1-1-1-1