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11.01.2017 WOD

By: 0

A. Mobility

B. Warm-up
500m Row, then
300m Run

Followed by 10 minutes of BB warm-up.

C. WOD

Teams of 2

50 Dumbbell Snatch (50/35)
50 cal row

21-18-15
Power Clean (135/95)
Strict pull-ups (7-6-5 Strict muscle-ups)

40 db snatch
40 cal row

12-9-6
Squat Clean
Strict pull-ups (4-3-2 strict muscle-ups)

30 db snatch
30 cal row
For time (30 min cap)

10.25.2017 WOD

By: 0

A. Mobility

B. Warm-up
“Rowling”
5 frames to row exactly 100m in each frame.

Try to get the rower to stop exactly on 100m. For every meter over or under 100m immediately do that number in burpees. For example, 1 meter over or 1 meter under = 1 burpee.

C. WOD

Teams of 2

40 Cal row
30 Dumbbell Snatch (50/35)
20 One-arm OH dumbbell Lunge (50/35)
10 Muscle-ups (Rx Lite: 20 strict pull-ups)

3 Minute AM”Reps”AP
Rest 1 Minute
4 Minute AM”Reps”AP
Rest 1 Minute
5 Minute AM”Reps”AP
Rest 1 Minute
Complete entire WOD for Time

Score will be total reps for 3, 4, & 5 minute AMRAP and Time (to complete entire WOD)

10.20.2017 WOD

By: 0

A. Mobility & Warm-up

B. Super Squats – End of week 3

20 reps 5 to 10lbs heavier than Tuesday.

C. WOD

“Air Force WOD”
For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.