CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

AIR FORCE

SWOD

EMOTM x12

Odd - 2 Toes to Rings + 2 Muscle Ups (Sub 2 Toes to Bar + 2 Chest to Bar Pull Ups)

Even - 5 Box Jumps  (These should be a challenging height, NOT FOR SPEED)

 

WOD

With a 20 minute time limit complete the following. Men use 95# barbell women use 65#.

20 Thrusters

20 Sumo-deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

On the call of 3-2-1 Go you must first complete 4 burpees. At the top of every minute you must stop and complete 4 burpees. You are allowed to finish a rep if you are in the middle of it during the call of the next minute, otherwise you must stop and immediately start your burpees.

Last done on 5/14/15.

 

EXTRA

YTW shoulder routine 2x10 of each movement  DEMO CLICK HERE.

Sotts Press (front rack)  2x5  (lightweight)

Hang Clean + Clean + Jerk   (1+1+1)x7

75 GHD Sit Ups


Comments  

 
#2 RE: AIR FORCEcasara.butler 2016-08-02 20:09
SWOD: T2B+C2B, able to link T2B w/1 C2B, not able to get that second pull-up! Used 24 inch box

WOD: 7:47 RX, 2:00 better than the last time.

Extra: 4x100m farmers carry w/ 30#DB
4x8 box dips
 
 
#1 RE: AIR FORCEBacosmo2000 2016-08-02 20:02
SWOD: Toes2Rings/24" box
Letting my hands heal from double Nicole so I skipped the C2B's
WOD: 10:57 Rx'd
I shaved almost 3 minutes off my time so I was happy about that
EXTRA: YTW with 2.5 lb plates
Sotts press with 33# bar
SMOLOV BP Week 2 Day 1 6X6 @ 85
Every minute on the minute:
Minute 1:
15 DU's
1 KBS @ 55#
Minute 2:
15 DU's
2 KBS @ 55#
Minute 3
15 DU's
3 KBS's @ 55#
And so on...

Made it to round 12. That was fun.
 

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