“THE AIR FORCE WOD”

For time:

– 20 Thrusters

– 20 Sumo deadlift high pulls

– 20 Push jerks

– 20 Overhead squats

– 20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. 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.

Time : 19’42

C’est probablement un des WOD – si pas le WOD – le plus dur que j’ai fait. C’est infernal de savoir qu’à chaque minute, il faudra déposer la barre et faire 4 burpees. Et à partir d’un moment, ces 4 burpees prennent près de 25 secondes, ce qui laisse très peu de temps pour le travail avec la barre. Je recommande fortement ce WOD  !

Origine du WOD : Crossfit Ames