Monday 11/04/13

Benchmark WOD  "Nicole"

20 Min. Amrap

400 M. Run

Max reps Pull Ups:
Must stay on the Bar

(Score is max pull ups
added up)

Saturday 11/2/13

SKILL
Shoulder press follow Wendler Program

WOD

EMOM for 12 min
1 Bear complex for each minute
RTG 155/95  RX 135/95

Friday 11/01/13

SKILL
Deadlift follow Wendler Program

WOD

Tabata
Work 20 seconds rest 10 seconds x 4 for each excercise
push ups
sit ups
pulls ups
squats

Thursday 10/31/13

SKILL:
20 min to work on any skill you like


WOD:

7min AMRAP

10 hang clean
-RTG 135/95   RX 95/65

10 Box jumps

Wednesday 10/30/13

SKILL:
4 sets of 5 strict pull ups
( if easy add weight to feet)

If you are unable to do strict pulls ups ,
- jump to chin above bar and let yourself down

taking 3 to 5 seconds to return to full hang
 (this is called a negative)


WOD:

3 RFT

Run 400m

20 Ring dips

20 OHS
- RTG 115/85   RX 95/65

Tuesday 10/29/13

SKILL:
Bench press
 follow Wendler program

WOD:
- Partner In teams of two, with only one partner working at a time,
complete three sets for max reps of:

2 Minutes of GTOH
- RTG 135/95   RX 95/65

2 Minutes of  Wall balls
-20/14

2 Minutes of Kettlebell Swings
 -53/35

2 Minutes of Burpees

2 Minutes of HSPU

Monday 10/28/13

OUR SFC HALLOWEEN 5K+ IS AT 6 PM TONIGHT. We will not have a 6 or 7 Pm WOD 

SKILL:
Back squat
 follow Wendler program

WOD:

Holbrook – Hero WOD

Ten rounds of:

5 thrustes 115/80

10 pull ups

100 meter Sprint

Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 

3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, 

was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked 

his vehicle with an improvised explosive device. He is survived by his wife 

Heather Holbrook and his parents Joan and James Holbrook.