Push Press
Every 90 seconds perform 4 Push Press for 7 sets. Focusing on cycling the Barbell.
Encourage to build over sets.

Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#

In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012.
To learn more about Bell click here

Rx 185/125

A: Pull-ups
Take 10 minutes to Practice Kipping Pull Ups or Butterfly Pull Ups

B: Metcon (Time)
Partner workout for time
1200m Run
1200m Ski
80 Weighted Walking Lunges
80 Sprawl to Rope Slam (switch every 10)
40 Synchronized Wallball Shots
40 Double Push Up Burpees

Coaches Notes
-Run & Ski, partners switch every 200m.
-Partners can choose KB or DB for the walking lunges. They switch every 10 reps.
-Switch every 10 Sprawl to Slams
-Both Partners perform 40 WB shots
-Switch every 5 Burpees

C: Metcon (Time)
75 Sit Ups for time

Power Snatch
Every 90 seconds perform 4 Touch & Go Power Snatches for 7 sets.
Encourage to build over sets.

Metcon (Time)
3 rounds for time
400m Run
21 KBS (55/35)
21 DB Push Press (50/35)
21 V Ups

15 minute Cap

A: Toes-To-Bar
Take 10 minutes to practice Toes to Bar

B: Metcon (Distance)
Partner Cardio
In 13 minutes
1500m Row (switch every 250m)
Time remaining Run for Max Distance. (switch every 200m)

C: Metcon (AMRAP - Rounds and Reps)
Amrap for 13 minutes with a Partner
6 Air Squats
5 Hand Release Push Ups
4 Burpee Box Jump Overs (20/20”)
Down/Back Sled Push -Width
(2/1 45lb plates)

Partners switch after every round

Power Clean
Every 90 seconds perform 4 Touch & Go Power Cleans for 7 sets.
Encourage to build over sets.

Metcon (Time)
For time
1000m Row
Then 5 rounds of
10 Thrusters 95/65
35 Double Unders

Metcon (Time)
PARTNER WOD

For time
80 DB Snatches (35/25, Rx+50/35)
80 Single Arm Devil Press
80 Single Arm Thrusters
800m Run
80 Single Arm DB Thrusters
80 Single Arm Devil Press
80 DB Snatch
35 minute Cap

Split reps any way

Push Press
EMOM 3 T&G Push Press reps for 7 minutes
Encouraged to build over sets. Focus on cycling the Push Press

Metcon (5 Rounds for reps)
5 rounds of the following
Within 90 seconds
20/16 Bike Cals
5 Power Cleans (135/95, Rx+ 3 reps 185/125)
Max Pull Ups with time remaining
Rest 90 seconds

Score total pull ups per round

Pull-ups
Take 5-10 minutes to work on the kipping or butterfly Pull Up

Metcon (Time)
5 rounds for time
20 Wallball Shots (20/14)
20 Box Jumps (24/20)
400m Cardio
20 Kettlebell Swings (55/35)
20 Burpees

round 1: 400m Run
round 2: 400m Row
round 3: 400m Ski
round 4: 400m Row
round 5: 400m Run

Power Snatch
EMOM for 7 minutes
3 Touch & Go Power Snatches
Encourage to build over sets

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats (95/65)

A: Metcon (No Measure)
5-10 minutes to practice Toes to Bar

B: Metcon (Distance)
Partner Cardio for Max Meters
6 minutes of Skiing (switch every 250m)
Rest 1 minute
6 minutes of Rowing (switch every 250m)

C: Metcon (Time)
Amrap for 16 minutes
5 Strict Pull Ups
10 Ball Slams
10 HR Push Ups
15 KBS (55/35)
200m Run

100m = 1 rep