Air Force

17
Sep

Air Force

Skill – Muscle ups

“Air Force”

20 Thrusters (95/65#)
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats

For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.

*20 minute cap

Compare to Oct.19/13

Melanie gets some hands-on coaching from Dan Robitaille

Melanie gets some hands-on coaching from Dan Robitaille

63 Responses

  1. Alaina

    Mob. and WU: 2 rounds of 16 KBS, 8 ring rows, 10 pushups, 15 sec. Samson stretch
    Skill: Muscle Up progression
    WOD: Air Force
    20 Thrusters #45
    20 SDHP
    20 PJ
    20 OHS
    20 FS
    3 burpees every min. on the min.
    Time: 9:31 I think, that was a tough one, glad I scaled to 3 burpees instead of 4, did #45 because my OHS max is #70, maybe could have tried #55
    Thanks Kevin!

  2. Gabriel

    WUx2 of
    16 kbs (50#)
    8 C2B Pull-up’s
    16 Pushups
    15 sec Samson Stretch

    WOD @ 80#

    Time–>12:51

    PR as last time I did not finish under the 20 min time cap.(Nov 4th 2011)

    great job 6AM folks!

  3. Mobility
    2 rounds of 16 KBS @ 35#, 8 ring rows, 10 push-ups (only 1 round)

    Muscle up progressions

    WOD: Air Force
    20 thrusters
    20 SDHP
    20 push jerks
    20 OHS (scale to front squats)
    20 front squats
    EMOTM 4 burpees (scale to 3)
    @ 55#

    13:45

    Had to take a break at the 10th minute, I was having a hard time just getting myself to pick up the bar. But after that I forced myself through the last reps to finish.

  4. Trent

    Mob. and WU: 2 rounds of 16 KBS, 8 C2B pullups, 16 pushups, 15 sec. Samson stretch

    Skill: Muscle Up progression

    I got a STRICT MU WhoooHooooo. There was a tiny little hop but it was pretty sweet. Thanks Kevin, its all in the Hoodie!

    WOD: Air Force @ #75
    20 Thrusters
    20 SDHP
    20 Push Jerk
    20 OHS
    20 Front Squat
    4 burpees EMOTM

    Time – 10:48

    Glad i scaled that one. aprox 20sec to do 4 burpess. Thrusters were unbroken and then it went down hill from there..haha.

  5. Tracy

    “Air Force”

    20 Thrusters (95/65#) – Used 45 lbs
    20 Sumo deadlift high pulls
    20 Push Jerks
    20 Overhead squats – scaled to front squat
    20 Front squats
    EMOTM 4 burpees – scaled to 3 burpees

    Time 9:51

    The scale on the weight to 45 lb felt tough – made for some wobbly legs, so must have been right! Thanks Kevin – fun class.

  6. MU skill practice…then got one after not doing any since the Spring Fling comp months ago, I still gots it

    Air Force Rx
    8:43

    Haven’t done this since June 2011, time then was 14:51. 6 min 8 sec PR today. I’ll try it again in another 3 years.

    1. I was so impressed when you did the MU! It’s inspiring to see strong, capable women. When you said your previous time was 14:51, it gave me a much needed boost. It gave me hope that REALLY great progress is possible if you keep trying.
      Life’s funny. You never know when your words will resonate with someone and turn out to be really meaningful to them 🙂
      Congrats on the awesome PR!

  7. Heather Colleen

    I missed this one last year (did change for change that day) and was thinking of going this year…but I have a kid with strep throat, so at-home WOD it was.

    “Flight Simulator”
    Got to 45 up…again. Hit 48 of the 50. Couldn’t swear out loud because of child.

    Handstand practice. Spent time picking out a good handstand wall at the new house. Found the perfect spot – going to stick some plywood up so I don’t ruin the walls… 🙂

  8. WUx2 of
    16 kbs (50#)
    8 C2B Pull-up’s
    16 Pushups
    15 sec Samson Stretch

    Muscle up progressions – Thanks for the help Kevin

    Air Force” @ 95#

    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push Jerks
    20 Overhead squats (I did 1 OHS and quickly switched to Front Squats
    20 Front squats
    EMOTM 4 burpees

    Time = 10:54 I bit off more than I could chew on this one. Had trouble with the SDHPs not getting high enough so I probably had some no reps. I thought I liked Burpees until today…

    Nice job nooners!

  9. Tara Betts

    Mobility
    WUx2 of:
    16 KBS (15#)
    8 ring rows
    16 pushups
    15 sec Samson stretch

    Skill: Muscle up progression
    Interesting. I’d never done this before and had absolutely no idea what I was doing. However, it was cool to see all the steps put together and see how it was really supposed to be done 😀

    WOD “Air Force” @25#

    20 Thrusters
    20 SDHP
    20 Push Jerks
    20 OHS (scaled to Front Squats)
    20 Front squats

    EMOTM 4 Burpees(scaled to 2)

    Time: 8:58

    Wow. I found this really hard. I felt bad scaling to two Burpees…but I got over it really fast 😛
    I think this was the very first time I ever grunted like a pig and felt like swearing during a WOD.

    Thanks Kevin! Great job 8:30 class!

  10. Mob. and WU: 2 rounds of 16 KBS, 8 ring rows, 10 pushups, 15 sec. Samson stretch
    Skill: Muscle Up progression
    WOD: Air Force
    20 Thrusters #35
    20 SDHP
    20 PJ
    20 OHS
    20 FS
    4 burpees every min. on the min.
    Time: 11:50

    PR of 4:08 & 15#

  11. Steph H

    Mob/2 RDS of 16 kbs
    8c2b pull ups
    10 pushups
    Samson stretch

    Skill……muscle up practise

    Air Force 20 min cap 35lb
    20 thrusters
    20 sumo dead lift high pull
    20 push jerk
    20 OHS
    20 front sq
    * emotm 3 burpees (@ohs 2 burpee)

    Time: 8.47

  12. MOB × 1
    WU × 2 : 16 [email protected] 30, 8 ring rows, 8 pushups, 15 sec samson stretch

    Skill: Muscle up progressions…loooong way to go for this!

    WOD: Air Force @ 35# and 4 burpees EMOTM

    20 Thrusters
    20 Sumo DL
    20 Push Jerks (mis-read and did push press)
    20 OHS, scaled to front squat
    20 Front Squat

    Time: 12:48

    A real lung burner! Fun morning Kevin. 🙂

  13. – Mob
    2x…
    – 16 KBS 53#
    – 8 pull ups
    – 10 push ups
    – Samson Stretch

    WOD at 70#
    – 20 thrusters
    – 20 sumo deadlift high pull
    – 20 push jerk
    – 20 OHS
    – 20 front squats
    *EMOTM 4 burpees

    Time: 14:37

  14. AnnaD

    MOBx1

    Skill: Muscle ups – green band.
    Will be at that for a while!

    WOD at 20lb
    20 thrusters
    20 sumo deadlift high pulls
    20 push jerks
    40 front squats
    Every minute on the minute 3 burpees
    time 11:45 – sloppy form though!

  15. Amy Hogan

    Mobility
    2 rounds of 16 KBS @ 30#, 6 C2B, 10 push-ups, 15 sec Samson stretch

    Muscle up progressions

    WOD: Air Force
    20 thrusters
    20 SDHP
    20 push jerks
    20 OHS
    20 front squats
    EMOTM 4 burpees
    @ 50#

    Time: 10:35

    Pr of 1:12 and 15#

  16. mob + 2 round
    16 KBS 53#
    8 ring row
    16 push up
    15 sec samsun stretch
    skill muscle up
    WOD Air force
    20 thruster 70#
    20 SDHP
    20 push jerk
    20 OHS
    20 front squat
    time 7:41

    should have did back squat instead
    could went heavyer

  17. Frankie

    WU x 2
    practice muscle up progressions

    WOD: “Air Force” Rx
    – 20 Thrusters
    – 20 Sumo Deadlift High Pulls
    – 20 Push Jerks
    – 20 Overhead Squats
    – 20 Front Squats

    * Every minute on the minute, do 4 burpees.

    Time: 17:22 PR of 10#
    had a time of 11:56 @ 85# back in Feb 2013

    I had a hard time recovering from the burpees. My right wrist is still hurting so I had to brace my landing on the burpees.

  18. Ginette

    Mobility plus WU x2
    Practiced mu progression
    WOD: “Air force” @35
    Emotm do 4 burpees

    Time: 13:57…..that was nasty!
    Great coaching Kevin!

  19. Heidi

    Modified Air Force ay 55# / 4 Burpees EMOTM
    20 Push Presses
    20 SDHP
    20 Push Jerks
    20 Front Rack Step Ups (small box)
    20 Front Rack Lunges

    Time: 10:50

    Even modified & scaled weight….this WOD is still really rough. Was really happy when it was over.

  20. Amy Hayes

    Mobility and WU

    Muscle up progressions

    WOD @ 35# scaled to 2 burpees
    Time 17:41
    That was tuff. I started out doing 4 burpees but had to drop to 2. After the WOD I worked on trying to get my T2B back 🙁 no luck tonight. Try again tomorrow.

  21. Mob, WUx2 of
    16 kbs (50#)
    8 C2B Pull-up’s
    16 Pushups
    15 sec Samson Stretch

    Some extra mobility on my right shoulder, tweaked it the other day and still feeling out of sorts.

    Skill – muscle up transitions. First time doing this, some of it felt good, some of it was messing with my shoulder, but the transitions made sense, and stuck in my head pretty well 🙂

    WOD:
    Air Force @ 55#, 3 Burpees EMOTM
    20 Thrusters
    20 SDHP
    20 Push Jerks
    10 Overhead Squats
    30 Front Squats (shoulder was giving out, finished my last half of OHS as front squats)

    Time: 14:41

  22. Crystal

    Mobility
    WUx2 of:
    16 KBS (25#)
    8 ring rows
    10 pushups
    15 sec Samson stretch
    WOD – Air Force
    Burpees (scaled to 2…thank the heavens above for that decision. Felt bad about it but was so ok with my decision during the WOD)
    20 Thrusters @ #35
    20 SDHP
    20 Push Jerks
    20 OHS
    20 Front Squats

    Time: 7:51
    Cashout high five all the fantastic nooners and hug Maria.

    Bonus of the WOD having Mr. Wood there coaching! 🙂

  23. mobility
    modified wu x 2
    skill – muscle up

    WOD “Air Force”(20 min cap)

    start with 4 Burpees
    20 Thrusters 25#
    20 SDHP
    20 Push Jerks (scale Push Press)
    20 OHS
    20 Front squats

    EMOTM 4 Burpees

    Time: 10:00

  24. Did this on Sept 19th.

    Used 75# and 4 burpees

    Time – 11:59

    Thrusters and Jerks were unbroken within the minute

    Thrusters were 20 SDHP were 2(after thrusters)-9-9, Jerks were 20, OHS were 3-5-5-4-3 and front squats were 7-7-6

    Burpees were horrible after the jerks, this was the 3rd or 4th WOD I ever did at CFM and used 45# and time was 10:54

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