Wednesday 5-27-15
Warm up-
Partner Row for time:
5x200m(Each person does 5 200’s)
Strength-
Every 90 Seconds, complete
1 Clean
Starting at 70%, add 10# every 90sec until failure
Wod-
4 RFT:
50 D/U
15 t2b
6 Man Makers 25/15
Warm up-
Partner Row for time:
5x200m(Each person does 5 200’s)
Strength-
Every 90 Seconds, complete
1 Clean
Starting at 70%, add 10# every 90sec until failure
Wod-
4 RFT:
50 D/U
15 t2b
6 Man Makers 25/15
“Air Force WOD” For time: 20 Thrusters (135/95) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, on the minute you must stop and complete 4 Burpees w/ lateral hop over bar before continuing (the workout does NOT begin with burpees).
Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 Power Cleans 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.
Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders
Strength/Skill – Bench Press 3 x 5 21-15-9 with a 400m run in between Front Squats burpees, Bar facing
Warm up: 2rds at easy pace 7 BB Power Snatch 7 BB Deadlifts 5 t2b 5 Burpee with a partner 0:00- 20:00 AMRAP 30 Power Snatch 75/55 15 HSPU 30 Deadlift 75/55 rest 5 min 25:00-38:00 AMRAP 25 OHS 95/65 20 T2B 15 Burpee to plate 200′ 2-KB Farmers Carry 53/35
Strength/Skill – 8 min E.M.O.M. – Two Power Cleans – 1 Front Squat – 1 Push Press For 20 minutes, every minute on the minute complete: 3 Weighted strict pull-ups (dumbell) With remaining time, complete as many air squats as possible Score is total air squats