WOD: "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. There is a 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.
Post:
Work on your weakness. If your not sure which one to work on, I will choose for ya.
Man,be careful what you wish for!
ReplyDeleteThis was quite brutal and not at all what I anticipated. I will send you my shoe order tonight, because if they draw OHS in the qualifiers I see myself failing quite a few reps on depth!
Annie 8:41 rx
Scott 7:49 rx
Great job Hatty on your sub-7! :)
Annie