Monday, May 3, 2021

THE AIR FORCE WOD
For Time: 
20 Thrusters 95/65 RX+ 115/75 MRX 75/55
20 SDHP
20 S2O
20 OHS
20 Front Squats
**Athletes must perform 4 over bar burpees EMOM until completion.
**Start WOD with 4 Over Bar Burpees**
If you are in the middle of a rep at beep you may finish the rep.
 
Compare to September 18, 2019.

42 thoughts on “Monday, May 3, 2021”

  1. William Gomez

    Wod RX: 6:37

    FS: 6@155 3@205 1@255

    Split J: 4@135 2@185 1@205

    OHS: 3@155 2@205 1@225(not low enough)

  2. FS (6-3-1): 135-185-225
    Split jerk (4-2-1) 135-185-205
    OHS (3-2-1) 135-185-205(pr)

    “Air Force” Rx’d
    7:54

  3. FS 6@95, 3@125, 1@155
    Split jerk 4@115, 2@125, 1@135
    OHS 3@85,2@95,1@105

    Wod RX’d
    5:35
    2 OHS fails

  4. FS
    85-105-125

    Split jerk
    85-105-125

    OHS
    65-95-105

    Air Force WOD Rx’d
    8:57

    2019 – 16:53 – not sure what was happening then

  5. Front sq 6-3-1 @ 55-85-115
    Hang pwr cln 4-2-1 @ 65-85-105
    Deadlift 3-2-1 @ 105-125-155

    Modified WOD
    20 back sq 55#
    20 SDHP 55#
    20 Deadlift 85#
    20 hang pwr cln 55#
    20 front sq 55#
    7:29

    1.5 mi jog

  6. Strength From Rack
    FS 6-3-1 @ 135-185-205
    S2O 4-2-1 @ 135-185-205(f)
    OHS 3-2-1 @ bamboo stick

    WOD MRx sub back squat for ohs
    Time = 9:57

    Last time: 2019

    Strength From Floor
    FS 6-3-1 @ 185-205-225
    S2O 4-2-1 @ 185-205-225(f)
    OHS 3-2-1 @ 135-155-175

    WOD MRx as written
    Time = 13:54

  7. Strength:
    Front Squat 6@135, 3@185, 1@225, 1@245
    Split Jerk 4@135, 2@155, 1@185
    OHS 3@95, 2@115, 1@135

    WOD Rx:
    8:59

  8. FS (6-3-1): 135, 185, 205
    Split jerk (4-2-1): 155, 185, 225
    OHS (3-2-1): 135, 155, 155

    “Air Force” Rx’d
    12:58
    *Nowhere to hide on this one. SUCKED! Thanks Air Force. Looking forward to the Coast Guard WOD.

  9. Strength & Conditioning:
    Front Squats: 5 @ 115# (~65% 1RM)
    Split Jerks: 3 @ 135# (~70% 1RM)
    OHS: 3 @ 95# (~60% 1RM)
    **Did 10cal on bike after every set (total 90 calories) – about killed me

    WOD MRx
    8:36 (0:08 PR – 🙂 )

    awesome class – soooooo many studs – georgie is a rock star…just sayin’

    thanks breck!

  10. FS: 135-185-235
    SJ: 185-205-235
    OHS: 135-185-205

    AF Wod – modified. No burpees, did 10 GHD’s after each barbell movement sets (not on the minute)
    8:50

  11. 7 mile run

    Front squat
    6@ 115, 3@ 145, 1@ 175, 185 (PR yay)

    Split jerk
    4@ 115, 2@ 135, 1@ 155

    OHS
    3@ 115, 2@ 130, 1@ 145

    Wod as rxd
    4:52
    (PR – 2015: 12:44)

  12. Nicole Berry

    Front Squats- 85-115-125
    Split Jerk (light)- 65-75-85
    No OHS

    WOD MRX’d load and BS for OHS
    7:00

    Love this one! It’s a killer, afternoon crew– GET READY!

  13. Front squats
    145(6)-175(3)-205(1)
    Split jerk
    155(4)-185(2)-205(1)
    OHS
    155(3)-175(2)-195(1)
    Wod rxd
    5:38

  14. Front Squat: 5 x 5 @135
    Split Jerk: 4@155, 2@175, 1@195
    Back Squat: 5 x 5 @ 155

    WOD: MRX’d load and BS for OHS
    8:37 or 8:57
    *still fighting lower back issue

  15. Stayed semi-light for strength
    Front squat: 105-135-165
    Split Jerk: 105-125-145
    OHS: 85-105-125

    WOD Rx
    4:34 (5:41 in 2019)

    KP Power abs

  16. Strength
    Front squat: 3 sets of 6 reps@95#- work on tightness and form
    Split Jerk: 4@115-2@155-1@180 (f)
    OHS: 3@115, 2@135, 1@150

    WOD Rx
    5:57 (6:36 in 2019)

  17. Front Squat
    6@185-4@205-1@235
    Push Jerk
    3@165-2@185-1@205
    OHS
    3@95-2@135-1@155
    Wod rx – 7:57
    Would’ve been PR I think, but I mixed up the order of FS and OHS

  18. Gabriela Crews

    65/ 95/115 front
    95/115/125 split jerk
    55/65/75 OHS

    WOD
    65#, except OHS made that 35#
    (Accidentally did FS before OHS)
    Time: 14:45

  19. Wod rxd
    14:41
    4 minutes of burpees then rested the reminder of the minute
    Better than the last two times…but I DNF those 🙂

  20. FS:
    6@225, 3@255, 1@275

    Split jerk
    4@185, 2@245, 1@275

    OHS
    3@185 (ss into 1st rep), 2@225, 1@255

    Wod rx LOL
    15:54

  21. Gleidson Alves

    Front Squat 6 @185 3@ 215 1@ 235
    Split Jerk 4 @ 185 2@ 205 1@ 215
    OHS 3@ 155 2@ 165 1@ 185
    WOD RX 6:57

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