WORKOUT OF THE DAY, OCTOBER 19TH 20155

#AIR FORCE WOD

For time:

20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65 (Scale Hang Power Cleans)
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65

**Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

STRENGTH:

4×10 Back Squats, Climbing

CASHOUT:

Up to 5rds
12 Second L-sit
12/10 Calorie Row (Rx+24/20+)

 

COMPETITORS:

SESSION ONE:
Snatch
3×1 Snatch at 90%
3×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch

Clean Jerk
EMOMx10:
Odd: 1 heavy Squat Clean
Even: 1 Heavy Split Jerk from a rack
Use the same weight for both lifts. After the clean, set the bar on jerk blocks or a rack. After the jerk, drop the bar to the floor

 

Squat
A. 4×10 Safety Bar Squats, Climbing – if you don’t have a safety bar do back squats.
B. 3×30 Reverse Hypers – if you don’t have a reverse hyper machine do 3×30 Weighted hip extensions

 

Gymnastic Pull Conditioning
21-18-15-12-9-6-3 unbroken C2B Pull ups for time

 

SESSION TWO:

#Air Force Wod
For Time:
20 Thrusters, 135/95
20 Sumo Deadlift High Pulls, 135/95
20 Jerks, 135/95
20 OHS, 135/95
20 Front Squats, 135/95
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

 

Midline/Rowing
5 rounds NOT for time
12 Second L-sit
24/20 Calorie Row

 

 

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