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.
**Scale load and burpee reps to get at least 10 reps on barbell.
**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 February 20, 2023.
WOD
As Rx’d
Time: 7:42
WOD w/55# & 2 burpee over the bar 6:46
Wod RX: 6:33 PR
5/32021
Wod RX: 6:37
WOD- scaled to 75#. 9:50
Wod
2 burpees & back squat instead of OHS
7:38
Wod RX
5:50
Activator completed
WOD RX
7:30
Activator completed
WOD MRX
7:59
11:48 Rx
Air Force Rx
4:39
2023- 5:26
2021- 5:57
2019- 6:36
“Air Force” Rx’d
6:49 (pr)
2023: 6:57
2021: 7:54
2019: 11:44
Am 5 miles
Evening home session quick warm up
4:53 rx
2024: mrx 6:42
2021: 4:52 pr
2015: 12:44
Home WOD (52.5lb DB)
1 mile run
24 goblet squats
4 burpees
24 alt DB snatch
4 burpees
12 OH lunges (R)
4 burpees
12 OH lunges (L)
4 burpees
24 goblet squats
4 burpees
WOD RX 65
7:43
(Did just the bar on OHS)
WOD RX’d
6:57
2023
WOD as Rx’d
6:49
8:55