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Friday, November 27, 2015

27
Nov

Friday, November 27, 2015

Schedule Reminder: We are operating under holiday/weekend hours.  There are two class times available 8:30 and 0:45.  

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Shoulder Taps, Handstand Shuffle/Hold, Box Walk)

Strength:

5 Sets:

  • Sumo Deadlift x 5

Skill:

WOD:
Team Hollyman

With a Partner Complete 30 Rds For Time:

  • 5 Wall Balls
  • 3 Handstand Push Ups
  • 1 Power Clean

*Partner Alternate movements

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Handstand Walk x 10-20yrds (Shoulder Taps, Handstand Shuffle/Hold)

Strength:

5 Sets:

Sumo Deadlift

Skill:

WOD:
Hollyman

Aaron Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, 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 Rds For Time: (20 Minute Cap)

  • 5 Wall Ball
  • 3 Handstand Push Ups
  • 1 Power Clean 225/155
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Banded Glute Activation Series x 10 ea.
  • Handstand Walk x 10-20yrds

Strength:

A) In 7 Sets or less build to today’s 3RM:

Back Squat

B) 5 Sets:

Sumo Deadlift

 

WOD:
Hollyman

Aaron Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, 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 Rds For Time: (20 Minute Cap)

  • 5 Wall Ball
  • 3 Handstand Push Ups
  • 1 Power Clean 225/155

 

Additional:
  • Mobility

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