Archive for September 17, 2013

Wednesday 20130918 Open Workout

Posted: September 17, 2013 by totactfit01 in Uncategorized

airforce-emblempic courtesy of Free Republic

Happy Birthday, Air Force!

WOD:

“Air Force WOD”

For time:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)

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 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.

20 min cap.

Post time to Comments/LogWOD

X-tra Work:

Peg BoardClimbs

Complete as many ascents in 10 min

Video courtesy of Nix Seraph.  We see folks on those peg boards by the wall we do Handstand Push Ups on.  Time to make some use of them.  Try the short one first, followed by the tall one

Homework (Done on your own time outside of class):

Roll Out whatever is tight

Minimum 5 minutes