ACF – 24 April 2017




Workout of the Day

For time:

35 Double-unders
10 bar facing burpees
75 pound squat snatch, 15 reps
35 Double-unders
10 bar facing burpees
95 pound squat snatch, 12 reps
35 Double-unders
10 bar facing burpees
115 pound squat snatch, 9 reps
35 Double-unders
10 bar facing burpees
135 pound squat snatch, 6 reps
35 Double-unders
10 bar facing burpees
155 pound squat snatch, 3 reps




ACF – 21 April 2012



Workout of the Day

Complete as many reps as possible in 25 minutes of:

15 foot rope climb, 1 ascent
Run 400 meters
15 foot rope climb, 2 ascents
Run 400 meters
15 foot rope climb, 3 ascents
Run 400 meters
15 foot rope climb, 4 ascents
Run 400 meters
15 foot rope climb, 5 ascents
Run 400 meters
15 foot rope climb, 6 ascents
Run 400 meters
15 foot rope climb, 7 ascents
Run 400 meters
15 foot rope climb, 8 ascents
Run 400 meters
15 foot rope climb, 9 ascents
Run 400 meters
Continue the ladder till time runs out

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