Snatch
3-3-3-3-3-3

Rest

“Black Jack”
7 rounds for time of:
7 Thrusters 95/65
7 Burpees
7 Pull ups

Post loads and time to comments.

swfobject.embedSWF(“http://www.youtube.com/v/fDKKDW2gXek&rel=0&fs=1&showsearch=0&showinfo=0″, “vvq-1163-youtube-1″, “425″, “355″, “9″, vvqexpressinstall, vvqflashvars, vvqparams, vvqattributes);

“REST DAY”

swfobject.embedSWF(“http://www.youtube.com/v/xN17ecYjpwk&rel=0&fs=1&showsearch=0&showinfo=0″, “vvq-1161-youtube-1″, “425″, “355″, “9″, vvqexpressinstall, vvqflashvars, vvqparams, vvqattributes);

“REST DAY”

swfobject.embedSWF(“http://www.youtube.com/v/NEtyPREIFk4&rel=0&fs=1&showsearch=0&showinfo=0″, “vvq-1159-youtube-1″, “425″, “355″, “9″, vvqexpressinstall, vvqflashvars, vvqparams, vvqattributes);

10 Burpees
20 Hand Stand Push Up
30 Overhead Squat (Bar)
40 Pull Ups
50 Thrusters (Bar)
60 Box Jumps
70 Push Press (Bar)
80 Push Ups
90 Deadlifts (Bar)
100 Air Squats

Post time to comments.

Deadlifts
3-3-3-1-1-1

Rest

5 rounds for time of:

3 clean pulls
3 power cleans
3 push presses
3 push jerks
3 good mornings

* use 60%-70% of 3RM power clean for weight*

Post loads and time to comments.

High Bar Back Squat
(bar on traps,vertical torso, hips to heels)
3-3-3-1-1-1

Rest

4 rounds for time of:

10 power snatch 115/75
15 box jumps

Post loads and time to comments.

“THE AIR FORCE WOD”

 FOR TIME:

YOU WILL HAVE A 20 MINUTE TIME CAP TO COMPLETE THE AIR FORCE WOD.

A CONTINOUS CLOCK WILL BEEP AT THE BEGINNING OF EACH MINUTE, THE ATHLETE WILL STOP & COMPLETE 4 BURPEES EACH MINUTE UNTIL ALL FIVE BARBELL SKILLS ARE FINISHED:

Men 95lbs                                   Women 65lbs

20-Thrusters
 20-Sumo Deadlift High Pulls
 20-Push jerks
 20-Overhead squats
 20-Front Squats

·     [...]

Hang Clean (Full Squat)
3-3-2-2-1-1

Rest

5 rounds for time of:
20 Burpees
250 meter row

Post loads and time to comments.

Due to inclement weather there is a 2 hour delay on Ft. Leavenworth.  Harney Gym will not open until 0700hrs so there will be no 0600hrs or 0900hrs “mommy”  class on Monday!

swfobject.embedSWF(“http://www.youtube.com/v/5eKYyD14d_0&rel=0&fs=1&showsearch=0&showinfo=0″, “vvq-1144-youtube-1″, “425″, “355″, “9″, vvqexpressinstall, vvqflashvars, vvqparams, vvqattributes);

Warning:  Contains explicit language!  This video was hilarious.

swfobject.embedSWF(“http://www.youtube.com/v/W_Ogfd2yJGE&rel=0&fs=1&showsearch=0&showinfo=0″, “vvq-1138-youtube-1″, “425″, “355″, “9″, vvqexpressinstall, vvqflashvars, vvqparams, vvqattributes);
swfobject.embedSWF(“http://www.youtube.com/v/n3yhfW8Kpp4&rel=0&fs=1&showsearch=0&showinfo=0″, “vvq-1138-youtube-2″, “425″, “355″, “9″, vvqexpressinstall, vvqflashvars, vvqparams, vvqattributes);