W.O.D.s

Skill Practice: 3 Rope Ascents 6 Muscle-ups 9 Pistols 12 GHD Sit-ups 6 rounds as a relay with a 3 person team: 200m Sprint [youtube]j9fVlvQA4cs[/youtube]

No Morning Hours 4:00p-8:00p Olympic Weightlifting & Open Gym [youtube]oIBllx1bY6Q[/youtube]   

Air Force Workout For time: 20 Thrusters 95/65 20 Sumo-high pulls 20 Push Jerks 20 Overhead squats 20 front squats *Every minute on the minute perform 4 burpees

5 rounds for load: 1.5 Press 3 Plyo Push-up 5 Rest 2:00 5 rounds for load: 1.5 Squat 3 Glute Ham Raise 5 Rest 2:00 For time: 500m Row  

Helen all at once! For time: 1200m Run 63 KBS 53/35 36 Pull-ups (this was the first round of the second wod at the 2010 games.) The entire workout is posted below.  It’s like a super sized Helen, some took to calling this workout Hellen! For time: 1200m Run 63 KBS 53/35 36 Pull-ups 800m

6 rounds for load: 40m Prowler Rest 1:30 6 rounds for load: 40m Sled Pull Rest 1:30

For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

3 rounds for time: 400m Run 100 Double Unders 500m Row

Diane For time: 21-15-9 Deadlift 225/155 HSPU

For total reps: 7:00 Muscle-ups 7:00 Pistol 7:00 HSPU 7:00 Rope Climb