Year: 2012

WOD 1 BURPEES X 100 EVERY MINUTE ON THE MINUTE WALL BALLS X 5   WOD 2 5 MIN AMRAP KNEE TO ELBOW /KNEE TO TOES

WOD 1  BURPEES X 100 EVERY MINUTE ON THE MINUTE WALL BALLS X 5   WOD 2 5 MIN AMRAP KNEE TO ELBOW/KNEE TO TOES

WOD LUMBERJACK 20 DEAD LIFT 125KG/85KG X 20 400M RUN KB SWINGS 32KG/24KG X 20 400M RUN OVERHEAD SQUAT 50KG/35KG X 20 400M RUN BURPEES X 20 400M RUN PULL UPS X 20 400M RUN BOX JUMPS 24″ /20″ X 20 400M RUN SQUAT CLEAN 50KG/35KG    

WOD 1 20 MIN THRUSTER 50/30KG X 10 BURPEES X 20 KETTLE BELL SWINGS X 30 400M RUN KETTLEBELL SWINGS X 30 BURPEES X 20 THRUSTERS 50KG/30KG  X 10 WITH THE REMAINING TIME AMRAP  FLOOR TO OVERHEAD CLEAN & JERK PRESS SNTACH CLEAN THRUSTER REST 5 MIN WOD 2  5MIN AMRAP HAND RELEASE PRESS UPS[…]

WOD 5 ROUNDS FOR TIME 60135 DEADLIFT X 5 HANG CLEAN X 4 FRONT SQUAT X 3 SPLIT JERK  X 2

WOD – AMRAP 12 MIN BAR FACING BURPEE X 30 S.D.H.P. 20KG X 20 BOX JUMP 24″ X 10

WOD – 20 MIN AMRAP 5 X POWER CLEAN & JERK 60KG/30KG 10 X KNEES TO ELBOW 15 X WALL BALLS 9KG/7KG    

STRENGTH SNATCH BALANCE 1-1-1-1-1 WOD ROW 500M POWER CLEAN X 10 35Kg/25Kg ROW 500M CLEAN SQUAT X 10 35 Kg/25Kg ROW 500M CLEAN THRUSTER X 10 35Kg/25Kg ROW 500M BEAR X 10 35Kg/25kg    

“WHITTEN“ Five rounds for time of: 22 Kettlebell swings, 32Kg 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of[…]

STRENGTH BACK SQUAT 5-5-5-5-5 MAIN WOD 7 ROUNDS FOR TIME 7 DEADLIFT  Men 100Kg/ Women 60Kg 7 L-PULLUPS