February 9, 2015

Wod:
 For time:
Run 800 m
21 jumping air squats
21 double unders
Run 400 m
15 jumping air squats
15 double unders
Run 200 m
9 jumping air squats
9 double unders

Saturday, February 7, 2015

DT 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.First posted 13 April 2009

Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Friday, February 6, 2015

E3MOM for 21 minutes

10 overhead lunges with ball
10 clapping push-ups
10 ball slams
10 v-ups
Burpees for the remainder of the time

Score: total burpees completed

Thursday, February 5, 2015

AMRAP in 10 minutes

1 burpee
2 air squats
2 burpees
4 air squats
3 burpees
6 air squats
4 burpees
8 air squats
5 burpees
10 air squats
And so on...

Wednesday, February 4, 2015

Deadlift

In 15 minutes, work up to a heavy rep or 1 rep max

Then

5 reps at 70-75% every 2 minutes for 10 minutes

Tuesday, February 3, 2015

For time

800m run

50 overhead squats @ 95/65#

800m run

Monday, February 2, 2015

AMRAP in 25 minutes

200 meter run
15 box jumps @ 24/20" box
15 wallball shots to 10/9' with 20/14#