AMRAP – 7:00
– 5 Dumbbell Thrusters (45#)
– 5 Burpees
Categories
Category: Public Safety WOD
Public Safety Personnel WODs designed to be performed with minimal equipment.
Categories
C2 – Day 5 Part B
For Time:
– 100 Pushups
– 5:00 Rest
– 100 Situps
Categories
C2 – Day 4 Part B
Four Rounds
– 2:00 Run
– 3:00 Rest
Categories
C2 – Day 3 Part B
Run
– 2 Miles
Categories
C2 – Day 2 Part B
Part One
AMRAP – 2:00
– Air Squats
Part Two
AMRAP – 3:00
– Situps
Part Three
AMDAP – 4:00
– Run
Categories
C2 – Day 1 Part B
AMRAP – 12:00
– 200m Run
– 15 Hand Release Pushups
Categories
Day Seven – Part B
AMRAP 10:00:
– 10 Box Jumps (24/20″)
– 10 Burpees
– 10 DB Thruster
Categories
Day Five – Part B
For Time:
– 5K Run
Categories
Day Four – Part B
Part One
Three Rounds:
– Run 30 sec @ max effort
– 2:00 Rest
Part Two
Two Rounds:
– Run 1 min @ 95%
– 4:00 Rest
Part Three
One Round
– Run 5 min @ 90%
Categories
Day Three – Part B
As Much Distance as Possible (AMDAP) – 5:00:
-Run