Monday, June 11, 2012

Tuesday-June 12, 2012





warm up


5 x 100m run (50%-75%)


then...


-4 broad jumps


-10 rotating squats


3x




"BROKEN FORCE"

AMRAP 2 . 5 minutes

-EMOM 4 burpees

-thrusters (95lbs/65lbs)

-rest 1 minute

AMRAP 2 . 5 minutes

EMOM 4 burpees

-sumo deadlift high pull (95lbs/65lbs)

-rest 1 minute

AMRAP 2 . 5 minutes

EMOM 4 burpees

-push jerk (95lbs/65lbs)

-rest 1 minute

AMRAP 2 . 5 minutes

EMOM 4 burpees


-OHS (95lbs/65lbs)

-rest 1 minute

AMRAP 2 . 5 minutes

EMOM 4 burpees

-front squats (95lbs/65lbs)

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6 comments:

  1. DanYeLLeJune 12, 2012 at 9:23 PM

    Peanut- 86 reps (55lbs)
    All I have to say about this one is PUKE!!!!!

    ReplyDelete
  2. UnknownJune 13, 2012 at 4:46 PM

    Haha, i love the picture jack. Whats emom burpees?

    ReplyDelete
  3. CarmiJune 14, 2012 at 10:35 PM

    carmi - 129 reps 75# pretty freaking brutal WOD. nuff said.

    ReplyDelete
  4. Claire NicoleJune 17, 2012 at 7:03 AM

    Claire - 70 @ 40#
    WOWWWIE. I have never done Air Force, which I am sure is hard, but this was insane. I had trouble with my wrist issues so I could only get 1 OHS :( This WOD was crazy hard!!!

    ReplyDelete
  5. Fifty BarbellJune 19, 2012 at 11:45 PM

    EMOM is every minute on the minute

    ReplyDelete
  6. Fifty BarbellJune 19, 2012 at 11:46 PM

    EMOM is every minute on the minute

    ReplyDelete

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