WOD: Wednesday

‘The Airforce WOD’

For time:

20 Thrusters
20 Sumo deadlift high-pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 42.5kg barbell. Women will use 30kg. 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 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

Post time to comments.

10 Responses

  1. WOD results:

    6.15am:
    Mel: 13.44 (16kg – broomstick overhead squat)
    Russ: 9.33 (42.5kg)
    Julie: 8.47 (50 sdhp/50 fs @30kg)
    DJ Dave: 8.50 (32.5kg – broomstick overhead squat)
    Spartacus: 10.48 (42.5kg)
    Big Wave: 10.39 (42.5 kg)
    Bove: 17.00 (30kg)
    Le’Roy: 12.59 (42.5 kg)
    Kate: 12.53 (30kg – thrusters and push jerk @ 20kg)

    7.30am:
    Drum 7.24 rxd

    12 noon:
    Alex: 12.56 (30kg)
    Russ: 9.26 rxd
    Razor: 12.47 (22.5kg/Push Press/Broomstick Overhead Squat)

    4pm:
    For time:
    150 Kettlebell Swings, 24kg
    Complete 4 Burpees on the minute every minute.
    Cam: 8.45 rxd

    5pm:
    Showtime: 19.37 (25kg)
    Miles: 12.47 (30kg – 20kg OHS)

    6pm:
    Nikki6: 10.55 (32.5kg)
    Tania: 17.52 (25kg – 20kg OHS)
    Lisa: 14.00 (20kg – 7kg OHS)
    Sam: 13.41 (25kg – 20 OHS/FS)
    Lukey: 9.45 (30kg – 16kg OHS)
    Steph: 19.56 (27.5kg – 20kg OHS/FS)
    Adam: 17.51 (42.5 – PP)
    Emily: 19.52 (30kg – PP)
    For time:
    150 Kettlebell Swings
    4 Burpees on the minute every minute.
    Karen: 8.56 (16kg KB RR/16″ box-jumps)
    Shaun: 13.54 (16kg)
    Jess: 9.29 (16kg KB RR/2xK2E)
    Heather: 10.00 (12kg KB RR/2x Burpees)

  2. A huge heartfelt thank you to ‘Big Wave Dave’ for going that extra yard for a little lost and hurt dog. I am ever grateful, Melanie

  3. Airforce WoD

    West Winds
    6 pm
    Anna: 9.36 rxd – OHS took 4 mins
    Carolyn: 13.35 rxd – awesome OHS

    PS I will bring the music for the Zumba class, DW, you bring the outfits!!

  4. Nice work Russ – smashed it again! Spartacus and I are definitely keen to that one again next month, just for kicks :p

    No worries Mel, I hope the little fella is ok :o)

  5. Hi Anna, i keep telling my wife 3 sec is a long time! No seriously mate you smashed me on Sunday so there is no competition at all… are you really a girl??
    Cause you are awesome!!!
    Big Dave if thats your idea of kicks, we should run the p2p, now that is a heart starter.