WOD: “2RFT” -Thurs 2.28.13
“2RFT” 100 Jump Ropes 50 Full Crunches 40 Hip Band Walks (black/blue) (each way) 30 OHL (45/25) 20 Ground to Over Shoulder w/Wall Ball (20#)/Bar
“2RFT” 100 Jump Ropes 50 Full Crunches 40 Hip Band Walks (black/blue) (each way) 30 OHL (45/25) 20 Ground to Over Shoulder w/Wall Ball (20#)/Bar
“Partner Challenge” Part I of V RESULTS…CLICK ME AMAP 10 Minutes of Box Jumps (20″) against a partner While your partner does 4 sprints (60
“Fight Gone Bad” Part V of V Wall Ball (20/12) SDHP (75/45) Box Jump 20″ Push Press (75/45) Elliptical – Calories 3 rounds total Fight
“Bootcamp” Sledge Hammer Tire Flip Rope Slam Sled Push (25/20) Hi/Low KB Swings Weighted Jump Rope Gliders Shoot Throughs *Burpees 30:30, 20:30, 30:30, 20:20
“5RFT” 100 Jump Ropes 10 Deadlifts (225/135) 100 Jump Ropes 20 HRPUÂ 100 Jump Ropes 30 Air Squats Compare to 7.23.12
“AMRAP” 7 minutes of 7 Push Presses (75/45) 7 KB Swings (40/25) 7 Bar over Burpees 4 Minute Rest 7 Minutes of 7
“Fight Gone Bad” Part IV For Time Front Squat (95/65) Clap Push Ups Box Step Ups (20″, 5 gallon jugs/3 gallon) KB Snatch (35/20) Full
“For Time”  15 Push Presses (115/75) 30 Plate Burpees 15 Squat Cleans (115/75) 30 K2E 15 Thrusters (115/75) 30 Box Jumps (20″) 15 SDHP (115/75) 30 Full
“Bootcamp”  Sledge Hammer Tire Flip Rope Slam Plank Plate Push (45) Dumbbell Thruster KB Swing Plank 30:30, 30:20, 30:40, 30:20, 30:30
“Team Relay” Teams of 4 Â or 5 Teams will line up in a straight line. Â Individuals from each line will run to a desired location