With a partner, any way you would like complete:
1600m Run with Wall Ball
(both run the mile, trade the ball as needed)
100 Partner Over Burpees
(one person holds a plank position while the other person does a burpee next to them and then jumps over the planking partner – don’t miss and kick your partner!)
100 Partner Med Ball Throws 12′ apart. Squat and then throw.
100 Partner Sit Ups w/ Wall Ball
E3MOM for 12 min 8 Back Squats all sets between 50-60% of 1 RM 7 RFT 16 Med Ball Clean 20/14 12 HSPU (16 Scaled) 8 C2B Pull Up (10 Pull Up) *25 min Cap*
PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER
“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 Wall Balls 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges 50 Burpees 50 Gobble Squats Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14 Advanced – 24/20, 1.5/1, 80/55, 16/10 Beginner – 20/20, 1/25#, 65/45, 14/10
Ten rounds for time of: run 100 meters 7 Floor Presses 105/75 7 SDHP 105/75 7 Handstand push-ups
9 DB Lunges 30/20 21 DB Thrusters 21 Pull Ups 21 T2B 8 DB Lunges 18 DB Thrusters 18 Pull Ups 18 T2B 7 DB Lunges 15 DB Thrusters 15 Pull Ups 15 T2B 6 DB Lunges 12 DB Thrusters 12 Pull Ups 12 T2B 5 DB Lunges 9 DB Thrusters 9 Pull Ups 9…