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.
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, 2015.
Blast from the past! Check out this video of the AIR FORCE WOD!
Strength: FS; S2O; OHS
*
WOD rxd: 6:51 PR (last time in 2015 was 11:56)
FS & S2O: Followed rep scheme w/ 165-195-225
OHS: 3 @ 125, 2 @ 145, done
WOD Rx’d:
9:50
FS 6-3-1 @ 65-75-85
S2O 4-2-1 @ 65-75-85
OHS 3-2-1 @ 55-65-70
Modified WOD – did all of the barbell work, no burpees. 55# except for OHS used 45#
Time = 8:20
FS 65-85-105
S2O 85-105-125
OHS 75-85-95
WOD w/65
16:56 – 1 round I didn’t do any work (no burpees) as I contemplated my options.
Strength
E2MOM
Front Squat
6@225#
3@275#
1@315#
Split Jerk
4@225#
2@275#
Failed@300#
OHS
3@185#
2@205#
1@225#
WOD
As Rx’d with Over Bar Burpees
Time: 5:29
WOD: RX’d
10:55
Regular burpees, touching the pull up bar for accountability.
WOD rx 6:53
Strength
E2MOM
Front Squat
6@225#
3@275#
1@315# Failed
Push Press/Jerk
4@225#
2@255#
1@275#
OHS
3@135#
2@165#
1@185#
WOD
As Rx’d with Over Bar Burpees
Time: 4:42
You all are killing it for the US Air Force!! Loved the blast from the past.
Front squat 135,185,225
S2O 135,185,225
OHS 135,185
Wod RX
5:41
WOD MRX 55# 7:53
FS 65 85 95
S2O 65 75 85
OHS 55 65 65
Strength & Conditioning:
3 x 5 @ 75# – Front Squats
3 x 5 @ 75# – Strict Press
3 x 5 @ 75# – OHS
**7-10 cal Assault Bike after each Lift
WOD MRx (75#)
8:44
fun class – thanks Breck!
Strength & Conditioning:
95-115-135 Front Squats
115-135-145 Press
75-95-95 OHS
WOD MRx (75#)
8:42
WOD RX- 5:47 (did 2 burpees instead of 4) and did back squats instead of front squats.
Strength:
Front squats 225-315-365
Push press, push jerk-135-225-275
oHs- 135-185-225
WOD: did normal burpees instead of over the bar burpees.
Everything else normal:
5:59
Strength from the ground
FS 6@155 3@245 1@315
S2O 4@155 2@245 stopped due to a tweaked neck on the s2o
WOD RX’D
4:31
Fun one today
Good job Jamie thanks for pushing me
FS: 105-135-165
S2O: 105-135-155
OHS: 115-125-135
WOD Rx
5:41
Tabata abs
Great job 4:30
Front sq up to 140
S2O up to 125 but only 3 reps total
Ohs only 55
WOD
RX
13:49
WOD RX as written:
8:36
WOD rx as per compare to.
-7:55 (PR by :45)
Air Force WOD is still terrifically miserable.
Wod 95#
I did regular burpees, clap over head
5:55
Tied pr
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
First, I’d like to thank the 5:30 class for all the encouraging words about the workout. It was as horrible as you All said it would be.
Strength-
Fs- 155, 225, 255
Push press- 135, 155, 185
Oh squat- stayed at 135 to work on form
WOD rx- 11:44
WOD as rxd: 8:35
Correction…I did regular burpees with a clap overhead so I didn’t have to jump over the bar.
Wod RX
6:59
—
Strength – Participated
Strength from the floor
FS 6-3-1 @ 115-135-165
S2O 4-2-1 @ 115-135-165 PP
OHS 3-2-1 @ 85-115-115
Wod…apparently I finished this in 2012 in 9:55.
Today minute 11, I was done but only made it to 12 OHS. It was plenty of work, still.
WOD Rx as written- 9:54
FS 6,3,1 55,65,75
S2O 4,2,1 55,60,70
OHS 3,2,1 25,25,35
WOD W/first 4 minutes, 3 burpees, then went to 2 burpees
25# and only air squats
10:45
Strength
FS 140
S2O 140
warmed up OHS for workout
Wod rx 4:47
Couldn’t catch you from the first burpees Chad!
Strength
FS 135
S2O 135
OH squat 105
Wod RX
6:26
Trying to keep up with Molly- never a good decision!