stratofortress

Tuesday, January 17 2012

Strength

Each Minute on the Minute (EMOM) for 8 mins do

1x power clean and 3x front squats

Use 85% of your 1RM

WOD

AMRAP 14 mins

15x wall ball shots

30x double unders

15x box jumps

Mobility

MWOD 31

#4 RE: stratofortress — Stacy Morton 2012-01-18 07:25

Strength: 85#
WOD: 4 rounds 20#med ball

#3 Stratofortress fighter escort — Trevor S 2012-01-17 21:31

Aw man! 8 min!
strength@155# EMOM for 5 min (didn't see the 8 min Rx early this morning

)
No wall balls in the AF gym! did CFE WOD:
100 double unders, 50 hrpu, 40 kbs@55#, 30 squat, 20 box jumps (20"), 10 C2B pull-ups; 13:34

#2 RE: stratofortress — brett brewer 2012-01-17 13:41

Strength 155# EMOM 8 min 1pc and 3 fs

AMRAP 14 mins

15x wall ball shots

30x double unders

15x box jumps

5 rds + 15 wb

#1 RE: stratofortress — Lauren Miller 2012-01-17 09:04

Strength: 110# coulda, shoulda, woulda gone way heavier...next time!

wod: 5 rounds + 8 wall ball shots, 20 inch box, 20# med ball to 8 foot mark

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