Part A: Max Free standing headstand hold
Part B:
16 MIN AMRAP
12 KBS 1.5/1
10 BJ 24/20
8 push ups
Can you hang?
"Can you Hang?"
20 res of
3 deads
2 hang cleans
1 push jerk all at 185/125
20 DU
Test day #2 - Full clean
On the Two minutes
1 Full clean
Start at the weight that you finished at for the cluster, add 10lbs per round
10 Rds
4 cycle met con - Start of Test Week
Part A: Weighted Plank hold - accumulate as much time as possible with 45/25
Part B: 4 cycle met -con
8 Pwr snatch 115/85
6 T2B
4 MU/2MU
hero - Josh
Josh
21 OHS 95 /65
42 Pull Ups
15 OHS
30 pull ups
9 OHS
18 pull ups
Hero - McGhee
McGhee
30 Min AMRAP
5 deads at 275/185
13 push ups
9 BJ
Hero - Ship
Ship
7 sq cleans 185/125
8 burpee BJ 36/24
9 Rds
Hero - Erin
15 45/35 DB slpit cleans
21 pull ups
5 rds
Hero - Rahoi
12 MIn AMRAP
12 BJ BJ 24/20
6 thrusters 95/65
6 bar hop burpees
Hero- Holleyman
30 Rds
5 WB 20/14
3 HDST
1 Pwr 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.
Hero - Hammer
5 Pwr cleans 135/95
10 fr squats
5 jerks
20 pull ups
rest 90 sec
5 rds
Gala recovery
Sleep in - sober up
Come to Pwr at noon or CF Endurance at 5:00PM
Gala Prep
10 pull ups
10 push jerks 135/95
10 air squats
5 rds
rest 3 mins
3 rds
rest 3 mins
2 rds done
Up and Down
Part A: Med Ball progression - last time
Part B:
3 deads at 315/205
6 bar hop burpees
12 J.Lunges
9 rds
Sweaty Mess!
20 MIN AMRAP
8 BJ 32/24
8 Hang cleans at 165/105
8 HR push ups
4 cycle met-con
Part A: HDST Hold last week - 90 sec in a free standing headstand hold
Part B: 4 cycle met-con
24 DU
12 KBS 2/1.5
6 T2B
Fran and a cluster
Clean cluster last week 5 min EMOM -165/265
Part B : Fran
21-15-9
Thrusters 95/65
pull ups
Fight Gone Bad
Part A: Plank Hold last week 3:30 in a weighted plank or 5 mins unweighted
'Fight Gone Bad'
1 min of max WB
1 min of Max SDHP 75/55
1 min of Max BJ 24/20
1 min of Max push press 75/55
1 min Max calories on the row
Rest 1 min
3 rds
Hero - Tyler Nov 2014
Tyler
21 SDHP
7 MU
5 rds
Breast Cancer Fundraiser Nov 2014
Breast Cancer Fundraiser
Partner WOD
100 Rds of
1 HDST
2 Fr squats 95/65
3 burpees
switch every 5 rounds