6 Jan 18

Fitness
Performance
“AIR FORCE” (Time)
For time:
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squatsMen will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute, including the beginning of the wod, 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.

Competitors
Metcon (No Measure)
A.OLY
EMOM 10
1 Squat Clean Thruster
–add weight each set until max–B.METCON
“Air Force… Comp”
For time: (115,80)
• 20 Thrusters
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats

Men will use a 115lb barbell. Women will use 80lbs. Each athlete must do four burpees at the beginning of every minute, including the beginning of the wod, 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.

C.CASHOUT
10 Rounds
Every other minute
Odd- 10 Cal Assault Bike
Even – 1 Rope Climb – Rounds 1-5 legless, 6-10 J-hook
–work on as fast as possible rope climbs and descents

D.MOBILITY
Spend 30 Minutes rolling and flossing

Leave a Reply

Your email address will not be published. Required fields are marked *