W.O.D. Sunday 2/28/2010
Rest Day
Read the rest of this entry »Archive for February, 2010
W.O.D. Saturday 2/27/2010
Derek’s Choice
Read the rest of this entry »W.O.D. Friday 2/26/2010
3 RFT
Run 530 Meters
15 Push Press (135/85)
15 Burpees
15 Pull Ups
Strength
50 Crunches/100 Flutter Kicks/50 Sit Ups
W.O.D. Thursday 2/25/2010
AMR In 10 Minutes
5 Squat Thrusters (115/65)
10 Double Unders/20 Singles
Strength
30 Pistols (15 Per Leg)
W.O.D. Wednesday 2/24/2010
Rest Day - We Will Be Closed Today
Read the rest of this entry »W.O.D. Tuesday 2/23/2010
*WE WILL BE CLOSED ON WEDNESDAY 2/24/10
5 RFT
10 BW Bench Press
15 Tire Flips
Strength
50 Bent Over Rows (155/85)
W.O.D Monday 2/22/2010
4 RFT
Run 400 Meters
20 Wall Balls (20/14/10)
Strength
5 Rope Climbs
W.O.D. Saturday 2/20/2010
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
W.O.D. Fridady 2/19/2010
For Time
“Air Force Sectional Wod”
Bunnell, FL