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WORKOUT OF THE DAY

100429 Thursday: "THE AIR FORCE WOD"

By jerryNo comments yet

MidWestern Sectional

“THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute 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

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Video inspiration:

“THE AIR FORCE WOD”

(From http://games2010.crossfit.com/)

Download as QuickTime.
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Windows Media.

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No Comments to "100429 Thursday: "THE AIR FORCE WOD""

  • Patrick Rhoades Mallory says:

    April 29, 2010 at 7:39 am - Reply

    Wow…that hurt. Great coaching Danya. Thanks for letting me visit, 5:15.

  • Blain says:

    April 29, 2010 at 9:16 am - Reply

    9:50

  • Danya Armstrong says:

    April 29, 2010 at 3:43 pm - Reply

    7:43RX

    I took a stab at it today after coaching you all through it….
    Damn you Burpees!!!!!

  • Mike O'Connor says:

    April 29, 2010 at 5:38 pm - Reply

    Lets just call it 102 Burpees

  • Mike O'Connor says:

    April 29, 2010 at 5:39 pm - Reply

    Correction 112 Burpees

  • Chris M says:

    April 29, 2010 at 6:08 pm - Reply

    9:50 (Rx)

  • Jason Windsor says:

    April 29, 2010 at 7:12 pm - Reply

    Thought I’d get a ‘bye’ with my injury, but Coach Danya kicked my butt with an alternate… I was right there with Mike Ohhh at the end, finishing in 24:14.
    5 rounds for time:
    - 500m row
    - 30 KBS
    - 25 Push-ups

  • Chris Harrell says:

    April 29, 2010 at 8:56 pm - Reply

    17:18. That was not an air force work out. What a gut check.

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