- Mon 21st
- 3 Position Power Snatch (High Hang, Above the Knee, Floor) 5×3
- Overhead Squat 3×3
- “Pac-Man”
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (35/25)
(score is total distance lunged)
-rest 2 minutes –
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (35/25)
In the remaining time, complete max Double Unders
- Tues 22
- 3 Position Squat Clean (High Hang, Above the Knee, Floor) 5×3
- Push Jerk 3×3
- “The Chief”
3:00 AMRAP (5 sets)
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-
- Wed 23
- “Mario Bros”
300ft Sandbag Bear Hug Carry (150/100)*
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)*
* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed. - Toes 2 Bars Skill Work
- “Mario Bros”
- Thurs 24
- Deadlift 1×3
- “Frogger”
15:00 Amrap
10x25ft Shuttle Run or 200m Run
8/7 Calorie Echo Bike
10 Wall Ball Sit Ups (20/14)
- Fri 25th
- “Holleyman”
30 rounds
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155) - HERO WOD” 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.
- “Holleyman”
- Sat 26th
- “Asteroids”
Teams of 2
100-80-60-40-20
Calorie Row (*Female Calories (80-64-48-32-16))
100-80-60-40-20m
Sled Push (4×45/3×45)(Or Synchro Air Squats)
- “Asteroids”
- Sun 27th
- “Dig Dug”
5 Rounds
15 Burpee to Ring OR Burpee to Bar (6in above reach)
15 Toes to Ring OR Toes to Bar
- “Dig Dug”
Vette City CrossFit 