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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

 

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Saturday 830 Partner WOD/930-1100

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.

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Friday 6am, 745, 9am, 12-1 (OG), 430, 530pm

WOD: 5 RFT:

1 Round of DT*

60 DUs

*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.

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Wednesday 6am, 745, 9am, PILATES 10am, 12-1 (OG) 530, 630pm

WOD: AMRAP 17:

10 TGUs 55/35 (5 each arm)

20 Ring Dips

30 Pistols Alternating

40 Burpee Box Overs

50 Cal Row or Bike

*After completing the 50 cals, start back at the TGUs for the remaining time–score is total reps

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Monday 6am, 745, 9am, NO OPEN GYM, 530, 630pm

WOD: 3 RFT*

Row or Bike for Cals

RKBS 70/55

Wall Ball Sit-ups 30/20

Power Snatch 135/95

Rest

*Each Movement Station shall be done for a 1 minute round with 1 minute rest after the Power Snatch station.   Score is total reps of all three rounds.

 

 

IMG_4694Saturday 830am Partner WOD/930-1100 Open Gym

WOD: AMRAP 25:

Athlete One- Row or Bike for Cals

Athlete Two-

3 Rounds:

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.