WOD:
AMRAP in 3 min
150 Double unders (250 single unders)
30 Pistol squats (60 Air Squats)
40 push-ups
Rest 3 min
AMRAP in 5 min
150 Double unders (250 single unders)
30 Pistol squats (60 Air Squats)
40 …
HERO WOD:
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old …
Reminder:
WOD:
Run 800m
5 front squats (135#/95#)
Run 600m
10 front squats
Run 400m
15 front squats
Run 200m
20 front squats
-for time-
…SWOD:
A1) Power cleans 3/3/3/2/2 (Start your first set around 80% of your 1RM)
A2) Games standard box jumps (30″/24″), max reps in 30 seconds x 4 sets
Rest about 2 minutes between movements.
[yt]http://www.youtube.com/watch?v=mCUmi2oqlvA&feature=relmfu[/yt}
…
WOD
Row 500m (once)
3 Rounds of:
10 Barbell Lunges (135/95)
10 Pushups w/hand lift
10 Deadlifts (135/95)
10 Bar Facing Burpees
then,
-Strip Bar of weights-
30 Jumping Back Squats (45# men and women)
400m Run with Plate overhead …
SWOD: Take 20 minutes to build up to a 1RM Push-press then,
A1) Muscle-ups 5/5/5/5 -or- strict pull-ups 10/10/10/10 (try to go unbroken on either movement)
A2) Weighted plank hold 45-60 seconds x 4 sets
…WOD
AMRAP 17 min
Buy In: 1 Mile Run
40 Double Unders (sub 75 singles)
20 Burpees
20 KB Swings (53/35)
…
Reminder:
Reminder
WOD:
In teams of two:
10 Box Jumps (24″/20″)
10 Power snatches (95#/65#)
10 Burpees
10 Front squats (95#/65#)
200m run
-6 Rounds …