Today is Change for Change. Bring $5 to switch up your workout.
“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 Nov.4/11
very good workout! Push hard on this one folks! Wish I could do it with you
Ed, do you think you could join us for Tough Mudder in July?
WU x 1
35 Birthday Burpees for time – 2:55
Back Squats x 5
95-115-125-135-145 (PR reps)
WOD: “Air Force” @ 55# (70% of OHS)
– 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: 8:44
WU x 1
35 Birthday Burpees
Happy b-day Leesa!! Great job with the 100 burpees 🙂
Strength 5’s
Front Squat
75-85-95-105-115
WOD
Air Force Rx 65 lbs
20 thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
Every minute on the minute, do 4 burpees.
Time: 18:58
After a weekend full of drinks: I can say this WOD whats crazy hard for me, lots of burpees for 6 am but I am glad I did Rx, Is not that many WODs that I can do as prescribed, so really happy I was able to finish before the 20 min cap.
Have a great day everyone!!
Great Job Elba! 😀
Thanks Elba and you did GREAT this morning 🙂
Happy Birthday Leesa!!
Great Job Elba!!!!
Thanks Guys, was a killer 🙂
Nice work doing this as Rx Elba!
As Rx’d…great job Elba
Great job doing Rx Elba 🙂
WU x 1
35 Birthday Burpees
Happy b-day Leesa!! Enjoy your day off
Strength – Shoulder press x 1
50,60,70,80(F),75(F)
WOD : Air Force 20 min cap
20 Thrusters (40#)
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
Every minute on the minute, do 4 burpees.
Time: 10:59
Thanks! 🙂
WU x 1
35 Birthday Burpees
Happy b-day Leesa!! Enjoy your day off
Strength – Shoulder press
95×5,105×4,110×2,115×1
WOD : Air Force 20 min cap
20 Thrusters (75#)
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
Every minute on the minute, do 4 burpees.
Time: 9:35
35 Birthday burpees for Leesa
No strength
WOD @ 55#: 16:54
This was a horrible workout for me and although I’m getting better at listening to my body, I definitely should have taken a rest day today. Glad I’ve got tomorrow off.
Great job Elba & Chantal for doing this tough one RX’d!
WU x 1 + 35 b-day burpees for Leesa! Happy b-day!
WOD @ 65# (rx’d) = 14:48. It was very tempting to do change for change this morning, but I’m glad I stuck with the program and did this WOD!
Also, no strength. Did some foam rolling on the legs and lacrosse ball stuff on my A$$ and shoulders! Felt really good. Unlike right now, I can barely walk.
And I figured since I did 95 burpees this morning I could do an extra 5 to do a total of a 100 🙂 I have witnesses!
WU x 1
35 Birthday Burpees – Happy Birthday Leesa. Now I know for next year not to drink so much on my b-day so I can do your b-day burpees;)
Front Squats x 3
95-105-115-120-130
WOD: “Air Force” @ 75# (75% of OHS)
– 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: 11:55
I thought for sure after the first 5 OHS I had too much weight, but hung in there and finished strong. Squats aren’t my friend but surprisingly Push Jerks wore me out the most.
Nice work Trent!!
Great job trent!!!
Good job man, this one aint a walk in the park.
Happy Birthday Leesa!
Sorry I missed your birthday burpees 😀
Happy Birthday Leesa. Not sorry I missed the burpees though.
WU X 1
35 birthday burpees for the wonderful Leesa:) HAPPY BIRTHDAY~
No strength. Foam rolling instead.
WOD: “Air Force” @ #55
– 20 Thrusters
– 20 Sumo Deadlift High Pulls
– 20 Push Jerks
– 20 Overhead Squats (Had to go down in weight to #50 because my form was awful).
– 20 Front Squats
Time: 8:40
Similar to Elba, I had two busy bachelorette weekends back to back eating and drinking things I NEVER do. This has had a crazy effect on my workouts. I feel awful and not motivated. No wonder I stay away from crappy food. Hopefully I will be back to normal this week.
Great work to everyone at 6am…especially those who rx’d it. It was a tough one.
By the way… nice WOD to have on “Change for Change” day. 😛
Hmmm….you’d think it was planned this way…
CFWU x 2
Strength – Push Press x 5
95-105-115-130
WOD – “Air Force”
20 Thrusters 95#
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
4 Burpees every minute
Time: 11:53
I can barely walk, icing legs now…
Wow!! you are killing all the WODs, Great Job Jamie :)!!!
Wu x 2
Strength OHS x 1
55-65-70-75-85 then 85 x 2 and again 85 x 2
WOD – “Air Force”
20 Thrusters 50#
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
4 Burpees every minute
time: 7:36
Deadlift – 5RM
135-185-225-275-310 (PR for reps by 5#)
They felt great tonight!
WOD (95#):
20 Thrusters
20 SDHP
20 Push Jerk
40 Front Squats
Time —> 17:49
I have a love/hate relationship with that WOD. 😉
Congrats on your deadlift PR Jeff!
WUx2
Cleans
135×5 155×5 175×5 135×5 working on form
WOD @ 95# Sub’ OHS with back Squats
9:47
WU X2
Strength: Power Cleans
(x5) 55 – 65 – 75 … (x1) 85 – 90 – 95 – 100
“CHANGE for CHANGE” – Chose the Jan 13 WOD.
15-12-9-6-3 reps
~ Squat Cleans @ 55#
~ Bar-facing-Burpees
TIME: 13:39
Tried this one Jan 13, but ended with a DNF – and alot of wheezing. So figured this was my opportunity to try it again at a lower weight, and FINISH it. Tried to keep a steady pace and focus on breathing. It got tough in the last sets, but no wheezing today.
After yesterday’s lunges and today’s squats, it’s time to give my legs and butt a rest!! 🙂
Happy SNOW day tomorrow! 🙂
WU
Worked on kipping toes to bar and the 5 different movements for the WOD
WOD: Rx @ 65 lbs
Time: 10:53
Tough one indeed. The OHS took me a while. I wanna do this one again in the near future.
WU x 2
OHS x 1:
70-85-100-110-120 (5# PR)
Air Force as Rx’d
Time = 12:40
I did this WOD in November & remember wanting to quit. I found it much better today. Got a PR of 1:05.
Way to go Heidi, congrats on PR!
Nice OHS PR and great job on the WOD! I’m going to have to start calling you a “tough mudder” NOW. LOL!
That is an awesome PR Heidi!
how is 120# OHS possible? I can’t imagine that EVER… good job
nice PR on WOD!
Wu x 2
Strength OHS x 1
45×10-95×8-115-125-130 (last one felt a bit wonky so ended there)
WOD – “Air Force” @ 95#
20 Thrusters
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
4 Burpees every minute
time: 11:36 Or somewhere close to that.. Did this one in nov at 75# and was 12:10, very happy with results over three months, but felt way worse after today’s WOD than any I’ve done so far, well except for preggo WOD, which I’m secretly hoping to never see again! Lol
Awesome improvement! Keep it up.
Nice work! 20# more and 30 sec off your time?! Sweet!
Excellent improvement Jeff!
A weight & time PR on this WOD…nice.
WU x 2 (pushups on rings)
Deadlift (x3)
95(10)-135(5)-185-225-245-265
WOD “Air Force” as Rx @ 65#
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
4 burpees every minute on the minute
(start with burpees)
Time = 8:54
Had 9:55 in Nov/11 so a PR of 1:01. Very pleased with this.
Was able to complete thrusters and SDHP unbroken in their respective minutes, then things got pretty broken up…
Great work 5:30 crew 🙂
great PR, congrats!
Great job on this WOD Lora!
impressive time on WOD!
Really fast Lora! Have you signed up for Tough Mudder yet?
WU x 2
OHS x 5
65-70-75-85-95 (PR of 15# for reps)
WOD: “Air Force” @ 65# (60% of OHS)
– 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: 8:44
time of 11:48 in nov/11 at same weight – PR of 3:04
Wow, you killed it Frankie!! Nice job
Holy crap! Nice PR 🙂
WUx2
Strenght front squat 75-85-95-100-105
WOD @45#
every min on the min do 4 burpees
20 Thrusters
20 SDHP
20 Push Jerk
20 OHS
20 Front squat
time: 12:33
This one was a tough one but i kinda really liked it alot ?! I hope to practice Snatches with more weight so that i can do this one Rx next time 🙂
WU x 2
Strength – overhead squats x 5
65-75-85-95-95
WOD – “Air Force” @65
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead squats
20 Front squats
4 Burpees every minute
Time: 9:45
WU x 2
Strength was Front Squat.
1x 95, 115, 135, 155, 175lbs
I have been stretching my forearms and trying to improve my shoulder and wrist mobility for the past few weeks and what a difference tonight. A 55lbs increase in weight from last time and all due to improved mobility. Thanks to Kevin for the helpful articles and pointers.
WOD = Airforce @ 85lbs
Time = 16:49
This was a challange after yesturday’s WOD. I was realy struggling with the overhead squats . I think I may need a rest day.
WU x 1
Strenght: Backsquat up to 165#
WOD “Air Force” as Rx @ 65#
20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
4 burpees every minute on the minute
(start with burpees)
Time = 12:40 I think
WU x 2
Back Squats x 5
135-225-245-265-275 (PR reps)
WOD: “Air Force” as rx’d
– 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: 14.40
WU x 2
Push jerk 5RM: 85#
Change for change: BOGO (jan 11th 2012)
3 rounds
10 T2B
20 front squats (65#)
then 3 rounds of
10 T2B
20 DU
time: 10:34
than 50 burpees (5 x 10)
Sumo DL 1’s
135-225-315-335-355
Not use to the sumo DL.
Air Force as Rx’d -> 11:55 PR of 50 seconds
WU X 2
Strength – OHS 3’s
50-60-70-75
Change for Change (Jan 12)
12 Rounds
30 sec weighted box steps (20″) @ 55#
30 sec rest
132 reps as Rx
Yay for Rx – last time was 137 reps on black box @ 45# so I guess that’s a PR.?. For all of you who “Air Forced” well done – that was scary!
Hell ya that’s a PR. Higher box & more weight…way to go Heather.
Mobility
WU X 2
Strength: Push Press, 3 x 110-120-130-150- got one at 170
WOD: 14:56 (started with 85 til OHS, then had to drop down to 65) Big time gut check. Humble pie for dinner ha.
Rule of the day, read the workout percentage instructions carefully and listen to Kevin.
Good job folks.
I have tasted that pie. lol
WU x 2
Strength: Push Press x 5
70-80-95-105-110
WOD: “Air Force” 65#
– 20 Thrusters
– 20 Sumo Deadlift High Pulls
– 20 Push Jerks
– 20 Overhead Squats (Switched to Back Squats after 2 minutes of trying to do 1 OHS..grrrr)
– 20 Front Squats
* Every minute on the minute, do 4 burpees.
Time: 10:56
I know the feeling on the OHS squats Mac…..at that point, its all a mental thing!
WU x 2
OHS x 5
75-80-85-95-110
Opted for “Change for Change”…Did Jackie, followed by AMRAP Cindy with 15 min. cap. Score is rounds of Cindy.
Got 3 rounds***
*** Screwed up yet again, did 15 situps instead of squats. Kevin pointed this out during round two, but said to keep going.
WU X 1
Strength Shoulder Press(5’s)
45-50-55-60
Modified Air Force with 15# Dumbbells
20 Thrusters
20 Deadlifts
20 Push Jerks
20Front Squats
20 Front Squats
Every minute on the minute do 2 up/downs
Time = 20 minutes and only got to the second set of 20 Front Squats with 18 remaining
This was tough! Thanks everyone for the encouragement.
Thanks for all the Birthday Wishes 🙂
WUX2
Skipped Strenght to Foam Roll
Changed Wod to 100 Burpees
Time 14:29 PR of 18 seconds