7 min AMRAP

10 Fronts Squats 3/4 BWT
10  Dumb Bell Power Snatch

The Airforce WOD

For time:
20 thrusters
20 Sdlhp
20 push jerks
20 OHS
20 Front squats

On the top of each minute do 4 burpees

5x

6 strict pullups
12 SA OVH step ups
300m row


A great article: 7 Reasons you are struggling with Pullups

fun friday

“Deck of Death”
Draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete.

teams of 2, 20min AMRAP

30 lateral barbell burpees
30 pullups
30 power cleans

each round increase weight on power clean

5 rounds

8 slam balls
10 lunges with slamball
15 situps with ball

2 rounds

50 wallballs
25 deadlifts

Next On Ramp starts Monday!

Next classes start on Monday January 12th

Mon/Wed @ 7:30 with Ray
Tues/Thurs @ 5:30 and 7:30 with Whitney

30 rounds

1 power snatch
2 OVH lunges with same bar

500 m row
75 push press/empty bar
50 Medicine ball cleans
25 Front Squats

All exercises done 20 sec on 10 sec off until set is done then move onto next exercise
 

5 rounds

17 squats
6 single leg push ups
23 ab mat situps

Regular classes resume tomorrow!

Keep checking for start up times for new ON Ramp (foundations classes) starting next week!