Holly from the 5am requested the Air Force wod from the 2010 games to show support for her daughter who is currently in Air Force basic training with her squadron.
Holly would like to show that her mom and others are thinking about the entire squadron while they are away.
You can partner up for this or go solo. Takes a lot of picturew, we will be taking pictures too and Holly is going to send them over to her daughter letting her know we did this wod for them!
**** If you are going teams do 40 reps of each movement per team and both partners do 4 burpees on the top of each minutes
****Wod starts with 4 burpees

• For Time
• 20 Thrusters (95/65 lbs)
• 20 Sumo Deadlift High-Pulls (95/65 lbs)
• 20 Push Jerks (95/65 lbs)
• 20 Overhead Squats (95/65 lbs)
• 20 Front Squats (95/65 lbs)
• 4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

8am Endurance:
Option 1: Partners, you go I go, 20 Rounds of rowing, 45 seconds on, 15 second transition, then switch
Rest 5 Minutes
8 minutes max bike cals between partners, switch anytime, 5 burpees both partners while switching

Option 2: Run 45 minutes for distance.

9am Mobility

10am Class Workout Partners
3 Rounds:
25 Power Cleans 115/80 INT-105/70 BEG-95/55
40 Double Unders or Singles
25 Push Jerks 115/80 INT-105/70 BEG-95/55
40 Double Unders
REST 5 MIN
Wod 2- split the rope climbs, run together
8 Rope Climbs or 12 Rope Pulls
400m Run Together
6 Rope Climbs or 10 Rope Pulls
400m Run Together
4 Rope Climbs or 8 Rope Pulls
400m Run together
2 Rope Climbs or 6 Rope Pulls
400m Run together
1 Rope Climb or 4 Rope Pulls
400m Run run together
REST 5 MINS
Wod 3- Split the work however you want
2 Rounds:
50 Sit-ups
30/30 Row Calories
25 Front Squats 155/105 INT-135/95 BEG-105/75

Warm Up:
4mins Run-Bike-Row
THEN
3 Rounds:
200 m shuttle run (2x 100m)
10m High Knees
10m Butt Kicks
10 Jumping Air Squats
30 Seconds Rest

Workout:
Every 3mins for 30 minutes:
12/8 Assault Bike Calories
–Coaches Notes–
We had the rower sprints earlier this week now we get to sprint on the bike. All of these sets should be around 20-30 seconds if not less, really focus on keeping your times close to each other. We will stagger start some people if we have to just so everyone can get on a bike. Keep your hands and feet working for these sets and driving hard with both the whole time.

**Optional Accessory Work**
Option 1:
V-Ups
Work to 30-50 Reps
Option 2:
Dead Bar Hang
Build to 2 to 3 Minutes
Option 3:
Ring Support
Build to 1 to 2 Minutes

Warm Up:
2 Rounds:
2min Run-Bike-Row (Increase pace each minute)
10 Squat Therapy Reps
8 Leg Lifts
1x Burgener Warm-up With Empty Bar

Strength:
Strict Press(Video Posted Below)
6×3
Working from 55-75%

Workout:
15min AMRAP
30 Double Unders or Singles
10 Power Cleans 155/105 INT-135/95 BEG-95/75
30 Double Unders or Singles
10 Bar Facing Burpees
–Coaches Notes–
With this workout these jump rope reps are going to add up. Make sure if you are between consistent doubles and singles you give yourself 3 solid attempts for a big set before switching to singles. You don’t want to waste much time with going between since they are taking 50% of the workout itself. That Power Clean bar should be heavier for the day so if you are working with weight in-between the suggested weights just make sure it is heavier for the day.

**Optional Accessory Work**
Option 1:
Sotts Press
4×8
Option 2:
Weighted Lunges
60 Reps Total
Use DBs or KBs

Warm Up:
2 Rounds:
1min Run-Bike-Row (Increase pace each round)
5 Ring Rows
10 KB Swings
10 PVC Passthroughs
10m Walking Lunges

Stregnth-
Reday to bench press!
4 Sets of 10 at the heaviest weight possible where you can get all 10 reps WITHOUT reracking the weight.

Workout:
3 Rounds:
400m Run
3 rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
–Coaches Notes–
This combo of these movements might feel familiar to some of you(Murph-like), if it does then you’ll be able to recognize the pace you’ll be able to keep through the rounds. 3 Rounds of this should take anywhere from 18-25 minutes, really depending on where you want to push through the sets. If you know you’ll do better on the run save your time there and push the pace, if it is with the movements then keep the working sets in moveable sets and don’t over reach for reps.

**Optional Accessory Work**
Option 1-
Heel Touches
3×12
Rest As Needed Between
Option 2-
Candlestick Conditioning (video Posted Below)
Build to 5 to 10 Minutes