Monday 09/23/13

Skill Work
Double-unders or handstands - your choice


"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: Spend 6 minutes mobbing whatever needs it the most. Be aggressive.


Warming up!

4 comments:

Tyler Holm said...

Skill Work
Handstands

"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

4 Burpees EMOM

Loads are 95#/65#.

8:47

Haven't been that dead after a WOD in a while. Felt like Fran.

Rowdy said...

Skill Work
Double Unders

"Air Force WOD"
For Time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

4 Burpees EMOM

Loads are 95#/65#

Used 65# up through 17/20 OHS (where I still seem to struggle) and finished up with 45# bar.

14:55

AndyB said...

"Air Force WOD"
For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats

Loads are 95#/65# *75#*
12:15

Tracy said...

Skill work
Double unders

Air force WOD
For time:
20 thrusters
20 SDHP
20 push jerks
20 OHS
20 front squats
4 burpees EMOM
33#. 15:48

 
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