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.
FS (6-3-1): 135-185-235
Strict press (4-4-4) all @ 135
OHS (3-3) @ 135
WOD Rx’d
8:43
FS (6-3-1): 135-185-225
Split jerk (4-2-1) all @ 135
OHS (3-2-1) @ 95
WOD Rx’d
9:52
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)
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
*11:44 in Sept. 2019
Yay for PR!!
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
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
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
E2MOM
Front Squat
6@135#
3@225#
1@275#
Split Jerk
4@225#
2@255#
1@275#
OHS
3@185#
2@205#
1@225#
WOD
As Rx’d
Time: 6:31
Strength up to 155# on all movements
WOD rx 6:55, 2019 6:53 🙁
Quite a burner
Front squat
135-225-315
Push jerk/split jerk
135-155-185
Ohs
135-185-245
Wod rx
5:51
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
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
Strength
FS – 85-115-125
SJ – 65-75-85
OHS – 75-85-95
WOD Mrx
11:4?
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.
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!
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
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)
Wod rxd
5:48
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!
Strength:
FS: 135-185-255
SJ: 185-205-235
OHS: 135-155-185
___
Air Force Wod RX
7:46
I am so jealous of everyone who has this WOD behind them today.
Haha
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
135-165-195
105-125-145
105-125-155
RX 5:51
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
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
FS: 155 – 185 – 225
SJ: 155 – 185 – x
OHS: 95 – 135 – 155
Wod RX:
12:57
Front squat
155,205,255, 1 extra @ 275
Split jerk
135,185,205
OHS
135,185,225
Wod RX
4:53
My sincere apology to the 5:30 class for my profanity.
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)
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
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
Front Squat
6@225
4@275
1@345
Push Jerk
3@185
2@205
1@235
OHS
3@185
2@205
1@235(pr)
Wod Rx:11ish
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 🙂
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
14:54
FS (6-3-1): 225-275-315
Split Jerk (4-2-1): 185-225-275
OHS (3-2-1): 135-165-195
WOD Rx’d
4:46
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
RX 7:48