Today's WOD was the first workout for the Midwestern Sectional Qualifier held February 13-14 at CrossFit TNT in St. Charles, MO.
"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
Loads are 95#/65#.
At the beginning of each minute (including the first minute), perform 4 burpees. The rest of the minute is used to complete as many reps as possible of each exercise. Move to the next exercise only when you've completed all 20 reps of the exercise you're currently doing. There will be a timer that goes off once a minute - if you are in the middle of a rep when it goes off, complete that rep and then start your 4 burpees.
Finale:
Do 20 pull-ups that are challenging for you. Options in order are: Ring Rows, Bands, Kipping, Strict, Weighted.
Lori pressing it out
4 comments:
"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
Loads are 95#
18:49
Finale 5x5x10 ... Slow down on top of bar ... Really helps kip form
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
while doing this 4 burpees emom
time: 11:52 weight 33#
I would have liked to go heavier, but I don't think I would have been able to do the OHS.
finale: 20 kipping pull ups, no band, two at a time.
"Air Force WOD"
For time:@38#
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
while doing this 4 burpees emom
Only made it through 20 thrusters, 20 SDHP, & 7 push jerks before doing all burpees.
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