7 RFT
15 KB Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24/20
February 28, 2011
February 27, 2011
February 25, 2011
12 Pack
1 RFT
Rx 135/85
12 reps each
Thruster
Deadlift
Squat Clean
Push Press
Hang Power Clean
Front Squat
Push Jerk
Hang Squat Clean
Power Clean
February 23, 2011
February 21, 2011
Case of the Mondays
Buy in - 60 DU
3 Rounds
10 Power Cleans & Split Jerk 155/110
20 Pull Ups
Buy out- 60 DU
February 18, 2011
Elizabeth
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| Starting Monday- Our In depth and intense 36 week Bi's and Tri's Program |
21-15-9
Squat Clean 135/95
Ring Dips
February 17, 2011
February 15, 2011
February 14, 2011
Air Force WOD
For Time
*4 Burpees EMOM
20 x Thrusters
20 x SDLHP
20 x Push Jerks
20 x OHS
20 x Front Squats
Rx 95/65
via Sin City
February 13, 2011
February 11, 2011
Oscillation & Rebound
21 x Box Jump Burpees 24"
21 x KB Swings 53/35
15 x Box Jump Burpees
21 x KB Swings
9 x Box Jump Burpees
21 x KB Swings
the,
TBATA
Situps / Air Squats
February 9, 2011
CJ 10-1
Clean & Jerk 155/85
10, 9, 8...1
Between each set perform 1 Round of Cindy
Cindy
5 Pull ups
10 Push ups
15 Air Squats
February 8, 2011
February 7, 2011
February 6, 2011
February 4, 2011
February 2, 2011
Final Score
4 Rounds
1 Min Each Set
Pullups
Push Ups
Sit Ups
Air Squats
Double Unders
1 Min Rest
Total Score = Total Reps + DUs
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