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AIR FORCE

SWOD

Pull Up/Muscle Up progressions/Weighted Pull Ups

 

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.

Comments  

 
#10 RE: AIR FORCEjason 2012-01-18 21:46
WOD - 6:48 rx'd
 
 
#9 Air ForceAmber L. 2012-01-17 21:33
WOD:12:56 33#
 
 
#8 RE: AIR FORCEjacob_norman 2012-01-17 20:59
WOD 75# 20 over head squats
 
 
#7 RE: AIR FORCEjason 2012-01-17 20:39
17 burpees - Robin and Jason
11:49 - Robin (33# bar)
 
 
#6 RE: AIR FORCELykopis 2012-01-17 18:07
53lb PJ/33lb OHS
 
 
#5 RE: Air ForceSaveth00 2012-01-17 17:28
LOVED this WOD. Those 4 burpees were killers every minute!
14:56 R'x
 
 
#4 RE: AIR FORCEkathrinekarlsen 2012-01-17 13:09
SWOD: 4 strict pull ups!!!
WOD: 65# - 11 front squats
 
 
#3 RE: AIR FORCEJCummings 2012-01-17 09:06
SWOD: Pullups done

WOD: 65# through push jerks. 45# OHS 4 completed
 
 
#2 Air Forcebbrown8386 2012-01-17 08:21
95# through push jerks
45# 14 front squats
 
 
#1 RE: AIR FORCErachael-arrington 2012-01-17 07:59
Would've like to have finished this but just barely ran out of time!
65# - 14 front squats
 

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