Power Clean

Saturday, Oct 26th, 2013

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 for Time (that's not a typo)

5 Wall Balls (20/14)

3 Handstand Push ups

1 Power Clean (225/135)

Tuesday, June 18th, 2013

Get your registrations in for Jason's Friends.  This will be your last reminder.  We need to get shirts ordered.  Thank You!

Strength:  Hand Stand Push Ups 3x to failure

WOD:  Run 400 Meters

30 Deadlifts (205/135)

Run 400 Meters

30 Power Cleans (175/105)

Run again

30 Push Jerks (145/85)

Run

30 Sumo Deadlift High Pull (115/65)

Run

REC:  Superman/Hollow Rock work

Many of you had questions about what a hollow rock is, so here's a video.  Watch please.

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Wednesday, May 22nd, 2013

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***Don't forget, Memorial Day Murph will be run this Saturday, May 25th beginning at 9:00 am.  Be early to warm up and we'll run it in waves.  You can still come and participate even if you didn't register on the MDM website.***

Strength:  Snatch Grip Deadlift 3x20  (set your own weight, this is obviously not a one-rep max so your weight won't be nearly as heavy)  Rest between sets

WOD:  "Fourth Down"  (repeat from 10/12/2012, check your last score and go for a PR)

4 Rounds for Points

4 minutes of work followed by 1 minute of rest

Push Press (155/115) (this isn't listed as a Push Jerk, only a valid press counts)

Box jump (24/20)

Power Clean (same bar as push press)

Bear Crawl in 10 meter lengths (each length is worth 5 points so there is incentive to stick with these)

REC:  Coach-led Plank exercises