Monday
Teams of 2: 5 rounds/20 min total: 1 person works @ time, alternate when needed 1 min max calories on rower 1 min max box jump overs 1 min max pullups 1 min rest
pullups
Wednesday
Team WOD Teams of 3: 1 works at a time, alternate athletes whenever needed 50-40-30-20-10 reps for time: Assault bike calories Chest-bar/chin over bar pullups GHD/abmat situps
Friday
5 rounds for time (20 min cap) Rx: 25′ overhead walking lunges (45/25) 8 chest to bar pullup 25′ overhead walking lunges 8 plate facing burpees Sc: 25′ overhead walking lunges (25/10) 8 pullup 25′ overhead walking lunges 8 plate facing burpees January Social: 6:45pm-8:45pm!
Friday
A. pullup/kb swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go sub 10, with a cap of 15
Monday
‘Bell’ 3 rounds for time of: Goal is sub 15 min 185-lb/135. deadlifts, 21 reps 15 pull-ups 185-lb/135. front squats, 9 reps *scale deadlift/front squat to ~55% of 1 rm FS In memory of Air Force Senior Airman Bryan R. Bell, 23, who was killed in Afghanistan on 1/5/12 after his vehicle was struck by an
Friday
A. Pull-up/KB swing skill work. B. ‘Helen’ 3 rounds for time: Run 400m., 21 KB swings, 12 pullups *goal is to scale appropriately to go sub 10, with a cap of 15.
Thursday
21-15-9 reps, for time of: Bar Facing Burpee Overhead Squat, 95/65 lbs Chest-to-bar Pull-up Level 2: Bar facing burpee OHS 75/55 pullups Level 1: bar facing burpee (step over) OHS/back squat 55/35 pullups/body rows
