"Holleyman"
30 rounds for time of:
5 Wall ball shots (20/14#)
3 HSPU
1 power clean (225/155#)
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.

20# wall ball
185# Power Clean

4 X 10 Back Squat (start heavy and add weight)- 165,185,195,195

30 High Box Jumps
4 Lunge Complex with Barbell- 95,115,125,135

3 X 4 Partner Glute-Ham Raises

4 X 10 100 Meter Sprints
** Continue to build strength, full depth on movements, increase speed and stride with runs.

4 X 10 Back Squat (start heavy and add weight)- 225 across
30 High Box Jumps - 30in
4 Lunge Complex with Barbell- 135 across

3 X 4 Partner Glute-Ham Raises - awful

4 X 10 100 Meter Sprints - 175m Row Sprints sub
** Continue to build strength, full depth on movements, increase speed and stride with runs.

Warmup:
3 rounds:
* samson stretch
* 15 push ups
* 5 dips
* 10 GHD
* 500m row/60s rest
* 50 double unders

WOD:
For time:
* Row 500 meters (1:35/500m pace)
* 50 Wall ball shots, 20 pound ball
* Row 400 meters (1:39/500m pace)
* 40 Wall ball shots, 20 pound ball
* Row 300 meters (1:43/500m pace)
* 30 Wall ball shots, 20 pound ball
* Row 200 meters (1:40/500m pace)
* 20 Wall ball shots, 20 pound ball
* Row 100 meters (1:50/500m pace)
* 10 Wall ball shots, 20 pound ball

Did sets of 10 wall balls from the start. In hindsight, I could have pushed harder because I was easily able to do 10 at a time each round. The 2nd round was the hardest. After that it was smooth sailing.

4 X 10 Back Squat (start heavy and add weight) (105, 95, 100, 110)

30 High Box Jumps (Did 18")
4 Lunge Complex with Barbell

3 X 4 Partner Glute-Ham Raises

4 X 10 100 Meter Sprints
(The board said 4x100m tempo runs, which I did Not sure why this says 4x10 100m sprints??)
** Continue to build strength, full depth on movements, increase speed and stride with runs.

As many reps as possible in 8 minutes of:
Run 800 meters and with whatever time is left,
30 Kettlebell Swings, 55#
20 Wall Balls, 15#
7 Muscle ups

Rest 4 minutes

As many reps as possible in 6 minutes of:
Run 650 meters and with whatever time is left,
25 Kettlebell Swings, 55#
15 Wall Balls, 15#
5 Muscle ups

Rest 3 minutes

As many reps as possible in 4 minutes of:
Run 400 meters and with whatever time is left,
20 Kettlebell Swings, 55#
10 Wall Balls, 15#
3 Muscle ups

Rest 2 minute

As many reps as possible in 2 minutes of:
Run 250 meters and with whatever time is left,
15 Kettlebell Swings, 55#
5 Wall Balls, 15#
1 Muscle up

Each section, run only one time followed by repeating triplet as many times as possible within time limit. If you do not have muscle-ups, substitute 15 pullups/15 hand-release pushups for round 1, 12 and 12 for round 2, 9 and 9 for round 3, and 6 and 6 for the last round.

Score is total reps from each section, combined.
all, 8 pu, 6 pu, 3 pu

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
The only thing that I didn't do As Rx was that I used a 70 lb dumbell for the KB swings.
First time doing box jumps in well over a month.. my ankle has been hurt and my achiles is hurt as well. Most of the other movements were not too bad.. I broke up the KB swings into 12,10,8, then broke up the hang squat cleans to something like 8,7,5, then the back extensions into 10,10,5 (mainly to not get too taxed for killing the last sets. Wallballs were tough for some reasons.. probably because I did 150 a day ago (broke the WBs into 14,10,6), the rope climbs were pretty fast.. done with about 5-10 secs break inbetween.
Fun WOD... I lost a little bit of time when I was transitioning and lost the piece of paper with the reps and routine.. I had to run back and get it.. probably lost about 30-45 seconds there... also I lost a bunch of time having to go upstairs
last time I did this on 9/12/2011 in about 15:18.. so this time I was about 1 minute slower... oh well.

Four rounds for time of:
15 foot Rope climb, 3 ascents -> sub'd pullup then toes to bar movement x 7
30 Push-ups
30 Sit-ups

14:10

good workout to loosen up from the seven two days ago. Still very sore from that workout.

Strength:

Power Cleans: 8x135, 8x155, 8x175, 8x200
Dead Lifts: 4x225, 4x315, 4x355, 4x405, 4x440

Metcon:

3 Rnds: 100ft Walking Lunges (45lbs OH), 50 Pushups (game style), 100 DUs

Time: 25:00

Metcons:

1. Tin Man: 5 Rnds: 5 Power Cleans (200lbs), 5 Bench Press (225lbs)

Time: 9:00

1. Helen: 3 Rnds: 400m Run, 21 KBs (53lbs), 12 PUs

Time: 11:00