Redemption

July 10, 2017

 AIR FORCE leaderboard from May 29/30th

 

Hey all,

 

We typically take quite a while in between repeats of the same workout.  This allows for people to build up their strength and endurance (as well as their psychological power) in the interim so that they can beat their previous best score.

 

Well, there is also a benefit in repeating workouts relatively close together, especially those that require a bit of strategy to complete.  Many of you will remember the Air Force workout, and some of you mentioned how you would attack it differently the second time around...

 

Here is your chance to do just that!  We took on Air Force on May 29/30, so you've had 6 weeks to improve your fitness to take it on again.  

 

Look back at the photo above (or better yet check your LOG BOOK) to what your score was and how you executed the workout.  Create a strategy to try and take down your last time and see if it works!

 

Good luck, move swiftly, and have fun!

 

Cam

 

 

Training Monday - Tuesday

 

Warm-up:  3 person row - switch every 150m exactly (work on quick switches with a running monitor), 4 times each 

 

WOD prep warmup:

 

- review of SDHP

- 1 round of 6 thrusters, 2 burpees, 6 sdhp, 2 burpees with empty bar

- 1 round of 10 push jerks, 2 burpees, 10 ohs, 2 burpees with light load

- warm up as needed to wod weight

 

WOD: Air Force

 

This is a classic workout in which you will need to have a strategy (or do your reps REALLY fast) in order to survive! The burpees don't seem like much at the beginning but really add up.

 

Rx: 20 Thrusters (65/95) 20 Sumo deadlift high pulls 20 Push jerks (MUST be a push jerk for Rx) 20 Overhead squats 20 Front squat

 

Perform 4 burpees at the beginning of the workout and at the start of every successive minute! All reps must be completed on each exercise before moving on.

 

TG: 10 reps, scale as needed, 2 burpees

 

FG: 55/75, dowel OHS

 

CP: 75/115

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