Super Youth
(A) Warm Up, Technique, Power Clean
(B) In Teams of 2 complete Air Force WOD (20min Cap)-20 Thrusters 43/30kg, 20 SDHP, 20 Push Jerks, 20 OHS, 20 Front Squats. At the start of each minute complete 4 burpees each.
Beginner/Intermediate
(A) Warm Up, Technique, Power Clean
(B) In Teams of 2 complete Air Force WOD (20min Cap)-20 Thrusters 43/30kg, 20 SDHP, 20 Push Jerks, 20 OHS, 20 Front Squats. At the start of each minute complete 4 burpees each.
Advanced
(A) In 12mins find a ME Clean
(B) Individually complete Air Force WOD (20min Cap)-20 Thrusters 43/30kg, 20 SDHP, 20 Push Jerks, 20 OHS, 20 Front Squats. At the start of each minute complete 4 burpees.
Focus- (A) If it feels good chase a new 1RM, if not stay lighter and work the limitations of your movement (B) Come to the box with a plan for this workout, think it out and strategize it.
11:50 need to work on ohs weight I struggled with the 20kg need to work on mobility
ReplyDelete(a) 93kg a 3kg :) need to concentrate on trying to get under the bar more rather than lifting the bar up.
ReplyDelete(b)10:43 I really enjoyed this WOD. I was going to have a rest day but i was glad i didn't. Awesome job Airforce 1.
what's with old mate above ^^^^ lol wrong target market buddy.
ME cleans 60,80,100,110,115(f)
ReplyDeleteAir Force WOD - 11:56
(A) 97.5kg PB! Happier with my tech. Still needs alot of work
ReplyDelete(B) AirForce 12.56 started strong but struggled through the push jerks
cleans 65kg - im happy with that with time frame and getting over my shoulder injury
ReplyDeletewod 11.36 my type of wod i loved this
PT Session
ReplyDeleteA) ME Clean 90kg
Fatigue got me and the feet stopped moving.
Saturday Catch Up
B) Was moving really well until OHS, burpees tightened my back up and just couldn't finish the OHS. Capped out at 20mins at 13 OHS complete.