In teams of 4, 2011 REPS of: 200 Box Jumps – 24/20″ 200 Jumping Pull ups 200 KB Swings – 35lbs./25lbs. Walking Lunges, 200 steps 200 Knees to Elbows 200 Push Press – 45lbs./35lbs. 200 Back Extension 200 Wall Ball – 20lbs./10lbs. 200 Burpees 200 Double Unders 11 Box Jumps 36″ (as a team)

“Air Force WOD” For Time starting with 4 Burpees, and stopping every minute on the minute to do 4 Burpees: 20 Thrusters – 95/65# 20 SDHP – 95/65# 20 Push Jerk – 95/65# 20 OHS – 95/65# 20 Front Squats – 95/65# Modification 1 – 85/55# Modification  2 – 75/45# The link below is an evaluation […]

For time: 100 Air squats 10 Pullups 10 Pushups 75 Air squats 20 Pullups 20 Pushups 50 Air squats 30 Pullups 30 Pushups 25 Air squats 40 Pullups 40 Pushups Post time to comments:

Partner WOD: 3 rounds for 1 min, each partner. Add up each exercise reps for total Thrusters – (45#/25#) Ball Slams – 20# jumping Pull ups Squats Push ups – feet up on balance ball Post totals to comments:

Football Gone Bad Three 1 minute rounds for time: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Pull Ups *Rest 1 minute between rounds **In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute […]