20 Thrusters (95#/65#)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squat
20 Front Squat
* Complete 4 burpees each minute on the minute before moving onto the barbell. Stop every minute to complete burpees and only move on to the next barbell movement after completing 20 reps. Athlete may rest only after completing 4 burpees for the minute.
Coach coaching Coach:
Unlike it’s namesake, this one was TOUGH. Okay just kidding! (I have many friends and family in the AF) The Air Force may stay in 5 star hotels and have great golf courses, but they really know when to get a WOD programmed with their name on it! “Deceiving” was the word Jana used to describe it, and several said this was one of the toughest or the toughest WOD you had ever completed. From a programming standpoint, this is pretty tricky and well done. It’s a little to no rest situation that will quickly highlight a weakness in your barbell technique. The whole body is quickly taxed from core to extremity and maintaining mid-line stabilization becomes a true challenge by the time you reach the OH Squat. The majority of you were limited to the load with which you could properly or safely complete the overhead squat and that was the right choice.
This WOD was programmed for the CF Games Midwest Sectional that just wrapped up this past weekend. For a review of how that Sectional qualifier went as well as how the Air Force WOD in particular impacted the athletes click here. What was your impression? Hardest one? Loved it? Never again? Post to comments.
The “Pacesetters” 6am class on Tuesday and Thursday is ON! Wake up and join Moe to blow your WOD early! umm…wait a minute.
Some of you have asked about the hook grip. The main site posted this today: Hook Grip