Thursday, January 22, 2015

7 min AMRAP

10 Fronts Squats 3/4 BWT
10  Dumb Bell Power Snatch


Tuesday, January 20, 2015

The Airforce WOD

For time:
20 thrusters
20 Sdlhp
20 push jerks
20 OHS
20 Front squats

On the top of each minute do 4 burpees

Monday, January 19, 2015

5x

6 strict pullups
12 SA OVH step ups
300m row


A great article: 7 Reasons you are struggling with Pullups


Friday, January 16, 2015

fun friday

“Deck of Death”
Draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete.


Thursday, January 15, 2015

teams of 2, 20min AMRAP

30 lateral barbell burpees
30 pullups
30 power cleans

each round increase weight on power clean


Wednesday, January 14, 2015

5 rounds

8 slam balls
10 lunges with slamball
15 situps with ball

Tuesday, January 13, 2015

2 rounds

50 wallballs
25 deadlifts