Strength/Skill: 5-4-3-2-1 Squat Clean Thrusters and 5 shoulder external rotations
WOD: 15 min AMRAP
5 bar facing burpees
10 OHS
20 DUs
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Category: WOD
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WOD for January 25, 2019
WOD: “Holleyman”
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.
30 rounds
5 wallballs (20/14)
3 HSPUs
1 Power Clean (225/155)
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WOD for January 24, 2019
Strength/Skill: 5 x 5 bench press and 10 ab roll outs
WOD: Row 500-400-300-200-100
You must try to stop the rower as close to those numbers as possible any meters over the numbers are burpees. So if you row 506 the first round that is 6 burpees.
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WOD for January 23, 2019
Strength/Skill: 2 rope climbs and 5 tire flips
WOD: 50 mountain climbers then:
21-15-9
Snatches (115/85)
Ring Dips
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WOD for January 22, 2019
Strength/Skill: handstand practice (holds and walks) and bar and ring muscle up work
WOD: 3 rounds
1 min burpees
1 min DUs
1 min alternating DB snatches (50/35)
1 min DUs
1 min KBS (53/35)
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WOD for January 21, 2019
Strength/Skill: EMOM for 10 mins 3 deadlifts and 3 hang power cleans
WOD: 5 min AMRAP
5 pull-ups
10 push-ups
Rest 2 mins
5 K2E
10 air squats
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WOD for January 18, 2019
Strength/Skill: 5×3 push jerks and 10 pistols between sets
WOD: 3RFT
7 push presses
14 back squats
21 v-ups
Run 400m
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WOD for January 17, 2019
Strength/Skill: 5 x 5 front squats and 10 plate sit up to stand
WOD: EMOTM until tap out (failure)
10 DU
10 air squats
*Increase DU by 10 every miunute
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WOD for January 16, 2019
Strength/Skill: 3 rounds of Walking lunges and 10 ring push ups
WOD: 8 min AMRAP
100 wallballs (20/14)
Then Max Power Snatches (135/95)
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WOD for January 15, 2019
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
Harper
23 min AMRAP
9 chest to bar pull ups
15 power cleans (135/95)
21 Air Squats
400m run with plate (45/35)