400m Run
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Back Extentions
10 Pullups
10 Dips
2 HSPUs
1 Rope Climb
WOD
"Air Force WOD"
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls (95/65)
20 Push Presses (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)
Beginning with, and every minute on the minute thereafter, perform 4 burpees. If you have begun a movement when the minute expires, you may complete that repetition, then begin the burpees.
Post WOD time
Jenna: 24:02 (33-train)
ReplyDeleteThomas: 29:03 (75-45)
Ryan D. 6:44 rx
ReplyDeleteGreat Job Everyone!
ReplyDeleteBruce-3:28(53#)No burpees
Elements III
Tonia-4:16-Orange Box+ 25# plate
Jake-4:58-18" box
Ian-4:57-18" box
Liza-11:54(41# training bar+5)
Johnny-10:47(65#)
Chuck-12:34(53#)
Travis-20:08 RX
MZ-10:42(65# 2 burpees)
Donna-10:11(33#,PVC for OHS, 2 burpees)
Heather-10:43 RX
Super B.E.(Brian Earle)10:46- Modified(Ball wall squat, sit-ups, Lunges, Air Squats, Sit-ups, Lunges; box jumps instead of burpees)
Brett-10:02(45#bar+red)
Amanda-7:41(41#)
Troy-9:08(75#)
Liz-11:58(41# training bar for OHS)
Coach Jason-8:35RX
Patrick-13:51(65# 3 burpees)
J-13:53(33# 2 burpees)
Jackie-14:54 RX
Brandy-12:00(33# training bar to finish OHS 3 burpees)
Kaitlyn-10:43(53#)
Kaitlyn's Tyler-10:44(33#+red 2 burpees)
Charr-12:51 Rx
ReplyDeleteJameen-4:45 Elem 5 dl w/ 35#kb/tb push press
ReplyDelete+ 1 mile run