For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Full range of motion (ROM) on all skills!
Post time to comments.
12 comments:
i heart the air force wod!
11:55 - 65#
we this one got my goat.
20min and didn't finish 3 front squats
15:46 Rx with several less than spectacular OHS. Probably one of the nastiest wods I have run.
dude that was rough.
20 min. and didnt get my last two front squats.
Tonight I'm going to have nightmares about having to do 4 burbees every minute for the rest of my life.
15:47 RX-Starting breaking down on the OHS - got 13 thrusters on the first minute-dropped the bar at 32 seconds in. Should have gone to for all 20 on round 1.
Good job everyone!
8:32 z rx
9:58 rxd
same exact time as when i ran it about a year ago! yay!
good job everyone!
4:49 Rx
Paul less than spectacular that a way to say on the up&up :]
13:52 45 lbs; subbed Back Squats for OHS due to sprained ankle.
First 2 rounds were pretty golden, but started to really fatigue around the 3. Almost got caught-What a killer WOD! Can't wait to see my improvement next time around...and YES, there will be OHS's next time Drew!
drew that is so fast!! more than twenty reps a min i thought i put a good time down. strait firebreather coming into the ohs then front squats the last ten reps are brutal on the front squats it burnt so good. Z
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