Dec. 10th

12-10-14

W.O.D.

8 min AMRAP:
3 hang power cleans 115/75 (just a suggestion)
6 toes to bar
9 air squats

rest 4 min.

8 min AMRAP:
20 alt lunges
20 sit ups
20 double unders

Go Hard because you get to rest!!

Wednesday Dec. 3rd

12-03-14

W.O.D.
50 double unders
10 clean and jerks
40 double unders
8 clean and jerks
30 double unders
6 clean and jerks
20 double unders
4 clean and jerks
10 double unders
2 clean and jerks

rest 1 min

Max calorie row in 4 minutes

rest 1 min

50 double unders
10 ring dips
40 double unders
8 ring dips
30 double unders
6 ring dips
20 double unders
4 ring dips
10 double unders
2 ring dips

Go hard at each of these. If you don't have double unders, use a parallette. clean and jerks are relatively heavy but you could string 2 or 3 together.
Time cap: 25 minutes

*took me 18:52 and I got 51 calories on row*

Monday Dec. 1st

12-01-14

W.O.D.

2,000m row
10 Snatches (fairly heavy)
50 T2B
10 Snatches
2,000m row

Time Cap: 25 min

Thursday November 20th

11-20-14

Air Force WOD:
For Time:
20 thrusters
20 sumo deadlift high pull
20 shoulder to overhead
20 overhead squats
20 front squats

every minute stop and perform 4 burpees

Wednesday November 19th

11-19-14

Happy Birthday to your Coach!! Because of my ripe old age, I thought you deserved a nice burner of the number 33 to remind you of how young you all are! :)

Enjoy!
EMOM: 10 min.
2 push jerk + 1 split jerk
(taken from rack, working on technique and cleanliness)

For Time:
33 wall ball
33 double unders
33 cleans
33 box jumps
33 pull ups
33 deadlifts
33 bar facing burpees
33 jerks
33 ghd or v-ups

Thursday November 13th

11-13-14

Strength:
5 sets of:
DB bench press x8
rest 30 sec.
DB row x8
rest 60 sec.

W.O.D.
18-15-12-9-6-3
sit ups
DB push press

rest

18-15-12-9-6-3
DB snatch
toes to bar

Wednesday November 12th

11-12-14

Strength:
15 minutes to find heaviest squat clean thruster

W.O.D.
Row 5k.......BUT Every 2 minutes come off the rower and perform 5 burpee squat clean thrusters
95/65
Time Cap: 30 minutes