MetCon / Strength & Power / Strength & MetCon 06.26.13


“The Air Force WOD”

Air Force


For time:
20 Thrusters
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 beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Strength & Power:

Clean: 1-1-1-1-1
Deadlift: Warm up, 75% x 5, 85% x 3, 95% x 1+
GHD Sit ups: 3 x 10

Strength & MetCon:

Mary Kate having too much fun with a Kettlebell.

Mary Kate having too much fun with a Kettlebell.

Hang Power Cleans: 5-5-5
Deadlifts: 3-3-3-3-3
3 rounds for time:
Run 250 m.
12 Box Jumps (24/20″)
12 Push ups (hand release)

Posted in Arlington Heights WOD, Axis WOD, WOD.