10 Wall Climbs
50 Situps
Complete 5 Rounds for time of:
15 Deadlift 225lbs/155lbs
12 HSPU
9 Burpee Box Jumps 24″/20″
Relay of: Roll -> Bear Crawl 3 Mats -> Zig Zag Through Cones -> Backpedal to Start
Complete as many reps as possible in 8 minutes of:
2, 4, 6, 8,… Wall Balls
2, ,4, 6, 8,… Box Jump Overs
Complete 3 strict pull ups on the minute for 5 minutes. If you can not do 3, get what you can before coming off the bar. If you do not have strict pull ups, perform 5 rows on the minute
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
1000m row
Mixed Tabata of:
Planks and Side to Side Hops
Complete 10-8-6-4-2 reps of:
Squats
Push Ups
Best squatter picks!
100 mountain climbers
25 KB swings
15 min AMRAP:
15 KB 53/35
10 TTB or KTC
20 DU or 60 single
20 Turkish Getups
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Partner WOD
Complete as many reps as possible in 20 minutes of:
200 Double Unders (Partner holds Wall Sit)
50 Toes to Bar (Partner holds Plank)
40 HSPU (Partner holds Handstand)
30 SDHP 135lbs/95lbs (Partner holds chin above pull-up Bar)
***Saturday class will be at Cheat Lake (10:30am)***
Row 1000m
Complete as many reps as possible in 12 minutes of:
5 OHS 115lbs/75lbs
10 Box Jumps 24″/20″
15 Wall Ball 20lbs/14lbs
Rest 5 minutes
Complete as many reps as possible in 8 minutes of:
10 Burpees
10 KB Swings 70lbs/53lbs
50 Situps
30 KB Swings
Complete as many reps as possible in 20 minutes of:
75 Double Unders
15 HSPU
Row 20 Calories
TONIGHT COMBINED CLASS AT CL AT 7PM
25 push ups
50 air squats
50 jumping jacks
21-15-9
Thrusters, 95# / 65#
Pull-ups