WOD 10 . 19 . 17 ” The Chase ” Against a 3 min clock Run 400m Max CTB pull ups Rest 3 min Against a 3 min clock Run 400m Max calorie row rest 3 minutes Against a 3 min clock Run 400m Max CTB pull ups Against a 3 min clock Rest 3 […]

WOD 10 . 18 . 17 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

WOD . 10 . 17 . 17 A. Back squat 10 x 2 Every 2 min. Start at 75% and build to a heavy 2 rep max B. 12 min ABS 1 min Hollow Rocks 1 min situps 1 min planks hold Rest 1 min

WOD . 10 . 13 . 17 A. Work up to a heavy 5 rep OHS from the ground   B. ” VIP Room ” 5 – 4 – 3 – 2 – 1 Bar Muscle ups ( scale bar muscle ups today  with 2 pull ups + 2 Push Ups ) 25 – 20

WOD . 10 . 12 . 17 A. ” Hot Potato ” 12 Min AMRAP 6 Burpees 12 alternating DB Snatch 50 / 35 30 Double Unders B. Partner Relay Each Partner does the following Relay Style 100m Run x 3 250m Run x 2 400m Run x 1 250m Run x 2 100m Run

WOD 10 . 11 . 17 ” Street Fight ” 3 Rounds 20 wall-ball shots, 20-lb. ball to 10-ft. target 75-lb. sumo deadlift high pulls, 20 reps 20-inch box jumps, 20 reps 75-lb. push presses, 20 reps Row 20 calories Rest 1 minute

WOD . 10 . 10 . 17 A. Front Squat 3 – 3 – 3 – 3 – 3 No Rack . B. Cash out 5 Rounds 10 Hollow Rocks 10 V ups 10 Tucks 10 second Hollow hold Rest 1 minute  

  WOD 10 . 6 . 17   ” Pillow Fight ” 5 x 3 min Rounds Row 20 / 16  Calories 3 Rope climbs Max wall Balls 20 / 14 Score total wall balls Rest 3 min between rounds