WOD

"Air Force"
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High-Pulls, 95/65
20 Push Jerks, 95/65
20 Overhead Squats, 95/65
20 Front Squats, 95/65
(4 Burpees at the top of each minute)

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute...

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

For time, as a 2-person team:
800m Run
80 1-arm dumbbell Power Snatches
600m run
60 1-arm dumbbell Power Snatches
400m Run
40 1-arm dumbbell Power Snatches

or

For time:
800m Run
40 1-arm dumbbell Power Snatches
600m run
30 1-arm dumbbell Power Snatches
400m Run
20 1-arm dumbbell Power Snatches

Men: one 50-lb. dumbbell
Women: one 35-lb. dumbbell
Both people run together.
Snatch reps are divided between the 2 people.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only...

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on...

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".