Announcement: We will meet in the 62 Room of Arvin for the Warm-Up at 0530 and then move to the 3rd Floor Weight Room for the workout.
WOD: AMRAP in 20 minutes of:
- 10 Push Press (115# / 80#)
- 10 Kettlebell Swings (53# / 35#)
- 10 Box Jumps (24" / 20")
Recommended Warm-Up: Run 1 lap around Comm's House
THEN, do 3 Rounds of:
- 10 Air Squats Facing Wall with Toes to Wall and Arms Overhead - works flexibility, so if you cannot do an air squat to full depth, then back your toes away from the wall slightly. Goal over time is to eventually be able to do these air squats at full range of motion with your toes up against the wall. Put a medicine ball between your feet, slightly behind your heels, to ensure you achieve full depth in the squat.
- 8 Burpee Broad Jumps
- 6 Ring Rows
4 comments:
checking in from Little Rock AFB -
I did AMRAP 20 - 10 x push press (115), 10 x box jumps (24"), and 10 x KBS (50# - Air Force weak sauce...no 53#!). 7 rounds + 4 push-press. I messed up the order...oops!
Great WOD!
Aloha,
Adam, it is good to hear from you. It looks like the weather is keeping you on your toes.
Great push by Danielle this morning. Had to use a 55lbs db on the third floor.
As Rx'd: 8 rounds + 7 push presses
8 rounds + 7 push presses... That's a little eerie.
65# on the push press.
Great WOD today.
Started w/ some front squats b/c I missed them last week:
135-155-175-185-205-225
...then today's WOD:
as Rx'd: 8 rds + 5 pp's
That was awesome...I was smoked!
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