Strength: Ring Dips
then
A.M.R.A.P. in 4 mins.
HSPU's
A.M.R.A.P. in 4 mins.
Front Squats (135/95)
A.M.R.A.P. in 2 mins.
Double-unders
Tuesday January 24, 2012
800m Run, 21 Body weight DL's, 21 Burpee over bar
400m Run, 15 Body weight DL's, 15 Burpee over bar
200m Run, 9 Body weight DL's, 9 Burpee over bar
Monday January 23, 2012
1 RM Hang Squat Clean
then
5 R.F.T.
12 Wall-ball
12 Toes 2 bar
Friday January 20, 2012
1 mile run OR 1000m row for time
then
A.M.R.A.P. in 10 mins.
5 Burpee Box Jumps
10 Wall-ball
Thursday January 19, 2012
3 R.F.T.
400m Run
15 Pull-ups
50 Squats
15 Pull-ups
Wednesday January 18, 2012
3 Rounds, 1 min. each exercise
Row
Hip Extensions
KB Swings
Pull-ups
Sit-ups
Tuesday January 17, 2012
Establish 1 RM Power Clean
then
4 R.F.T.
30 OH Lunges w/ Med. ball
20 Wall-ball
10 Med. ball Cleans
Monday January 16, 2012
"Death By ???"
Choose from the following:
Thrusters (95/65)
Clean & Jerk (135/95)
Burpees
Pull-ups
1 Rep for every corresponding min.
until failure of the min.
Saturday January 14, 2012
10 R.F.T.
15 Deadlifts
15 Push-ups
(135/95)
Friday January 13, 2012
"Air Force WOD"
20 Thrusters
20 SDLHP's
20 Push Jerks
20 OH Squats
20 Front Squats
(95/65)
4 Burpees @ the top of each minutes
Thursday January 12, 2012
"CINDY" or "MARY"
Wednesday January 11, 2012
"KELLY"
5 R.F.T.
400m Run
30 Box Jumps
30 Wall-ball