FRIDAY 5-10-19

Warm up

400 m run cash in

2-3 Rounds

1x Inchworm+push-up (5,4,3,2,1)

10 xAir squats

5/5 DB across body Muscle snatch

5/5 kneeling DB windmill










“Air Force WOD”

For Time:

20 Thrusters (95/65)

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 expires during a repetition the athlete will complete their rep and then start their four burpees.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.