Sunday 830am WOD/930-1100 Open Gym
WOD: AMRAP 15:
Ascending Ladder of Box Jumps and Front Squats*
6 BJs 24/20, 2 Front Squats 135/95, 8 BJs, 4 Front Squats, 10 Box Jumps, 6 Front Squats….
*Each Movement increases by 2 reps per round
WOD: 35 Minute Cap
Part A: Run 200m/160 HRPU
–Athlete One will run 200m while Athlete Two does HRPU. Athletes will continue to switch until 160 HRPUs are complete then:
Part B: Run 400m/5000m Row or 500 cal AirDyne
—Athlete One will run 400m while Athlete Two rows. Athletes will continue to switch until 5K meters or 500 cals are complete or the 35 minute cap. Score will be number of meters or cals.
WOD: 5 RFT:
1 Round of DT*
*DT= 12 DL, 9 HPC, 6 Push Jerks 155/105
DT + 60 DUs x 5
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Due to circumstances out of our control, morning classes on Tuesday will be cancelled. We apologize for any inconvenience. We will update you about 530 & 630 class.
WOD: AMRAP 25:
Athlete One- Row or Bike for Cals
5 Push Up to KB/DB Deadlift AHAP*
10 Medball Cleans 20/14
Athletes switch after the third round of the couplet and continue to switch back and forth until the 25 minutes is up. The score is the total number of cals.
*Push up onto DB or KB (As Heavy as Possible) and then a DL with DB/KB.