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Team "Air Force WOD"

Team WOD: Thrusters, Sumo Deadlift High-pulls, Push Jerks, Power Snatches, Front Squats

For Time: 40 Thrusters (95#/65#) 40 Sumo Deadlift High-pulls (95#/65#) 40 Push Jerks (95#/65#) 40 Power Snatches (95#/65#) 40 Front Squats (95#/65#) * Both athletes start the workout with 4 burpees and must stop and do 4 burpees at the beginning of each and every minute before moving on to the barbell work. ** One athlete works on the bar at a time (the other rests), and the team is allowed to move to the next barbell skill once they have completed all 40 reps. Athletes alternate on the bar until 40 reps are complete and then move to the next exercise. *** If the minute clock beeps during a repetition the athlete on the bar will complete their rep and then both athletes must complete four burpees. **** There is a 30 minute cap. Post total time.

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SnoRidge CF: Advanced RX Skills Test 2.0

SnoRidge CF: Advanced RX Skills Test 2.0

Go / No Go or Pass / Fail (Record reps completed): 3 Power Clean (Touch & Go) (165#/115#) 5 Squat Clean (Touch & Go) (135#/95#) 5 Front Squat (165#/115#) 3 Hang Power Clean (155#/105#) 5 Touch And Go Deadlift (250#/170#) 3 Thruster (135#/95#) 3 Power Snatch (Touch & Go) (115#/75#) 5 Overhead Squat (135/95#) 3 Squat Snatch (135#/95#) Regrip allowed 3 Hang Squat Snatch (115#/75#) 5 Press (115#/75#) 5 Push Press (135#/95#) 5 Push Jerk (155#/105#) 5 Back Squat (155#/105#) from floor 20 Unbroken Wall Ball (20#/14# to 10 ft/9 ft) 10 Pull-up (kipping) 25 Push-up 5 Chest-to-bar Pull-up 5 Ring Push-up 5 Strict Pull-up (3 Women) 10 Bar Dip (5 women) 5 Ring Dip (3 women) 3 Bar Muscle-up 3 Ring Muscle-up 5 Kipping Handstand Push Up 3 L Sit Pull Up (2 women) 20 Double Unders (Unbroken) 1 Legless Rope Climb 15 ft 2 Rope Climb 15 ft 5 Box Jump (30"/24") 10 Toes-to-bar 5 Knees To Elbow 10 GHD Sit-up 3 Pistol (Left Leg) 3 Pistol (Right Leg) 5 Kettlebell Swing (American) (70#/53#) 6 Double Kettlebell Overhead Walking Lunge (44#/26#) Post total skills/reps completed. Barbell Standards: Front/Back Squats: Crease of hip below parallel, full hip extension at top of squat, unbroken reps, bar must be taken from the floor Squat Cleans: Must catch bar in full squat with crease of hip below parallel. Must open hip, elbows in front. Touch and go Power Clean/Hang Power Clean: Full extension at top, elbows in front of bar, unbroken or touch and go for all reps Deadlifts: Full extension at top, shoulders behind bar, touch and go for all reps Thrusters: Crease of hip below parallel and ears in front of arms in overhead position, unbroken reps Squat Snatch/Hang Snatch: Full squat, full extension at top. Squat Snatch you are allowed to drop and regrip. For Hang you must be unbroken for all reps Press/Push Press: Ears in front of arms in locked out overhead position, unbroken reps. Press = no dip, Push Press = no re-dip Push Jerks: Ears in front of arms in locked out overhead position. Push or split, unbroken reps Bodyweight/Non-Barbell Movement Standards: Wall Balls: Crease of hip below parallel. Ball must touch OVER the 10'/9' mark. 20 Unbroken reps in a row. Must catch ball every rep, Drop = fail Kipping pull-up: Chin must clear bar, full arm extension at bottom Push-ups: shoulder must go below elbows at bottom, full lockout, maintain plank, no resting on floor, no thighs on floor, unbroken set Pull-up - Chest To Bar: Chest must touch bar, full arm extension at bottom Ring Push-ups: shoulder below elbows at bottom, full lockout, maintain plank, no resting on floor Pull-up - Strict: Chin must clear bar, full arm extension at bottom Bar Dips: shoulder below elbows at bottom, kip allowed Ring Dips: shoulder below elbows at bottom, kip allowed Muscle-ups: Must extend arms fully at bottom prior to beginning movement. Must lock out elbows when over the bar/rings before returning to start position. Must not come off bar/rings for all three reps Handstand Push-ups: Head to floor, full lockout, kip allowed L Pull-ups: Toes above hips at start and end of pull-up. Can lower the legs at every rep, but toes must be above hip before you start pull-up Double Unders: unbroken, no snags Rope Climbs to 15': Start standing on floor, no jump, must touch over 15 ft. line. Must demonstrate foot lock. For Legless Climb must not use legs on the way up. Box Jump (30"/24"): Two foot jump, full open hip at top Toes-to-bar: Heels behind bar at bottom with fully extended arms, toes must touch bar together and must be between hands, unbroken reps Knees-to-Elbows: Heels behind bar at bottom with fully extended arms, knees must touch elbows, arms straight GHD Sit-ups: one hand touches ground, then touches post Pistol - left/right legs: leg cannot touch ground, ankle depth. You may alternate legs or do L/R leg for 3 reps each Kettlebell Swings: Arms must stay straight and ears in front of arms in overhead position Double KB Overhead Walking Lunge (44#/26#): Extend KB's overhead in each hand, knee must touch ground for each step Men can have 5 No Go/Women 7 No Go Test movements in order, at conclusion of test athlete may re-test any failed movement for one more attempt.

Note: Muscle-ups are 2 for women

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7 RFT: Rows and Strict Handstand Push-ups

7 RFT: Rows and Strict Handstand Push-ups

7 rounds for time of: Row, 250 m 5 Strict Handstand Push-ups

Optional. Scale Strict to kipping

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Weighted Hollow Rocks

Weighted Hollow Rocks : 3x12

Weighted Hollow Rocks 3x12 Rest as needed between sets.

Optional. Use a barbell with arms extended.

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Nothing assigned for April 23, 2016