ACF WOD “Me & You” 02.04.2019

10 Rounds – alternate rounds with your partner -60 seconds burpees -60 seconds DB thrusters score is number of reps

ACF WOD “Over Under” 02.01.2019

For Time: 10 OHS (155/105) 50 double unders 8 OHS 40 double unders 6 OHS 30 double unders 4 OHS 20 double unders 2 OHS 10 double unders

ACF WOD “Dead Hold” 01.30.2019

10 min AMRAP – 1 Partner holds barbell (315/225) while partner performs… – 15 Thrusters (95/65) – 15 Pull-ups *Every time barbell drops, partners switch *Reps will only be counted while the barbell is being held at full lock-out

ACF WOD “Gone Bad” 01.29.2019

Fight Gone Bad style (3 rounds, 1min AMRAP for each movement) -db bench press (50/35) -mountain climbers -rope climb -kb swing (53/35) -row cals rest 1 min Beyond the Whiteboard

ACF WOD “git r done” 01.22.2019

Complete For Time: 50 DB Deadlift (50/35s) 50 DB Anchored Sit Ups 50 DB Hang Clean 50 DB Anchored Sit Ups 50 DB Push Jerk

ACF WOD “OPEN GYM – HIIT Me With Your Best Shot” 01.19.2019

HIIT workout – AMRAP 5 at each station, 1-minute rest/transition: -PULL: 20 big wave battle ropes/10 let me ups -PUSH: 20 mountain climbers/10 DB strict press -HINGE: 10ea single leg KB RDL/10 V-ups -SQUAT: 10 L,10R monster walks/15 jumping air squats