Air Force

Skill/Strength: Skill
Dips (Rings, Box, Parallettes)

WOD: Conditioning
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Finish: Midline
20 Barbell Roll Outs

Ring the Bell

Skill/Strength: Skill
Double Unders
10 min EMOM
Add 5 reps each minute

WOD: Conditioning
30 Slam Balls
-then-
3 RFT
25 Kettlebell Swings (24/16kg)
50 Sit UPS
-then-
30 Slam Balls

Finish: Midline
30 Windmills

Up Hill

Skill/Strength: Strength
Front Squat
3 x 3

WOD: Conditioning
15 min AMRAP
1-2-3-4-5-6-7-8-9…
Pull Ups
Push Ups
Air Squats

Finish: Midline
Weighted Planks
2 x 45 secs

Too much Nog

Skill/Strength: Double Unders
5-10-15-20-25-30-35-40-50

Each round must be performed unbroken before moving to the next round.
10 Min time cap.

WOD: Conditioning
Back Squat
6×3

Push Press
5×6

Finish: Midline
30 (4) ct Mountain Climbers

Shandel

Skill/Strength: Athlete’s Choice
Fix it Friday
Work on a Weakness

WOD: Conditioning
50 Slam Balls (heavy)
400m Run
50 Sit Ups
400m Run
50 Hollow Rocks
400m Run
50 KB Walking Lunges
400m Run
50 Med Ball Cleans (Heavy)
400m Run
50 Calorie Row
400m Run

Finish: Midline
Mobility

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