Monday & Tuesday

USAWL Level 1 Cert

Monday & Tuesday

USAWL Level 1 Cert

WOD: “Air Force”
For time: Using 95# BB
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
***Every minute, on the minute you must stop and complete 4 Burpees before continuing


Time: 9 Minutes

Saturdays WOD

WOD1: "Cindy" @Man Expo
approx 2:30pm

WOD2:  Back Squat

This was THURSDAY WOD

Buy In:
Treadmill
Bar Warmup


WOD1:   Power Snatch
Up to Reps of 3
wu  , 95#
Sets 115# x 3 x 3 Sets

WOD2: “Filthy 50″
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings (35, 25) (used 35# DB)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14) (Used 15# - all they had)
50 Burpees
50 Double unders
Time: 30:05  *PR
***DU's killed me!

Active Rest Day

Basketball
1.5 hrs

Buy In:
10 Min on Treadmill

WOD1.  Front Squat
3 sets of 3 reps, across.
135 x 5  155x 3
165 x 3 x 3

WOD2.  “Satan’s Whiskers”
3 Rounds for time of:
10 C2B Pull up
10 Front Squat (165) ***Used 135#
10 Burpees


Cash Out:  95# Front Squat
3 sets of 8 Reps   Strict, slow