“Air Force WOD”
Complete for time:
- 20 thrusters (95/65#)
- 20 sumo high pulls (95/65#)
- 20 push press (95/65#)
- 20 overhead squat (95/65#)
- 20 front squat (95/65#)
You must complete 4 burpees at the start of each minute.
WOD Notes: This workout will have a 15 minute cap. You should have at least 30 seconds after burpees in each minute to complete reps. We can scale the number of burpees and the weight used to get the desired outcome.
This Post Has 12 Comments
Nikki, I spoke too soon. I have DOTRA (delayed onset T-Rex Arms).
Oh no Kev! Mine are tight/tender but not swollen. My over under appears to be 100. So if I do 100 pullups or more in a workout I’m screwed. I only did 82 on monday so I’m okay!
Ha … mine aren’t swollen, but I think I’m going to give them a day to rest and do today’s WOD tomorrow. A little worried about push presses, burpees, OHS, and my arms’ ability to straighten without pain.
Unfortunately I’ve been stricken by the T -Rex arms as well. My arms are swolen and to make matters worse, so are my Lats. Unbelievable pain putting my shirt on this morning. I can barely lift my arms over my head, and that’s without a barbell.
How did you guys incorporate all of my favorite movements into 1 WOD?! thrusters, OHS, and front squats
I too plan on making this up tomorrow. Heavy squats on Monday and heavy banded DL, yesterday makes for some sore legs.
Man, they should just rename it to “Kehl Force” just for you, haha
Soreness does not help on this WOD….I know from experience.
Results:
6:15
Matt F 12:46 (65)
Mario 12:50 (95, 9 OHS, 6 FS)
Jess 13:37 (55)
Lindsey 11:26 (55)
Mickey 11:37 (85) Depth
Allison 13:45 (45, 8 OHS)
Melissa 13:59 (45, Depth)
Sarah H 13:50 (45, no OHS)
Jenn 11:59 (65)
9:30
Joe 9:56 (95, 65 OHS)
Eric P. 11:47 (75)
Jimbo 13:53 (95)
4:30
T 7:44 (65)
Rachael 9:46 (45)
Joel 15:00 (10 OHS, 8FS)
Brendan 13:35 (75)
Craig 7:54 (95)
Ron 15:00 (Front Squats, 35)
Maddie 8:45 (45)
Mike V 6:49 (95)
5:30
Mark 14:49 (65, depth)
Sarge 10:56 (55)
Lisa 15:00 (7 OHS, 35)
Natalie 15:00 (8 F.S., 45)
Great job tonight!!!
6:30 results
Laurie 9:43 (45)
Mar 5FS (35/10)
Bryan 12:55 (65)
Phil 10:52 Rx
Sabol 9:40 Rx
Tommy 14:42 (65/45)
AJ 14:24 (65/45)
O’Neill’s Garage Results:
Barb 13:50 (55#)
Scott 13:46 (85#)
Cragle 11:45 (35# DB’s on thruster and push press, 95#)
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