PDF VersionMidwest Sectional Qualifier “The Airforce WOD”
A continuous clock will beep at the beginning of each minute. The athlete will stop and complete 4 burpees each minute until all 5 barbell skills are finished.
For Time:
20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Burpees
Post total time.
The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.
Wall Balls, Renegade Rows, V-Twists, Clean & Jerks
As many rounds as possible in 15 minutes of:
5 Wall Balls (20/8)
10 Renegade Rows
15 V-Twists
n + 1 Clean & Jerk (155/105) – Add one C&J per round.
Post total rounds.
“Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell swings (53/35)
12 Pull-ups
Post time.
Runs, Sumo Deadlift High-pulls, Handstand Push-ups, Back Squats
For Time:
400 m Run
21 Sumo Deadlift High-pulls (95/65)
400 m Run
15 Handstand Push-ups
400 m Run
21 Back Squats (95/65)
Post total time.
“Vomit Comet”
20-10 reps of:
Push Jerks (95/65)
Burpee Pull-ups
Post total time.
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders,
Sit-ups.
Post total time.
Cindy
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
Post total rounds.
Runs, Bear Complexes
3 rounds for time of:
400 m Run
3 Bear Complexes
Post total time.
Push-ups, Kettlebell Snatches, Mountain Climbers, Sprints
As many rounds as possible in 15 minutes of:
10 Push-ups
10 Kettlebell Snatches 53 lbs
10 Mountain Climbers
50 yd Sprint
Post total rounds.
Burpees, Wall Balls, Sit-ups (standard)
20-15-10-5-10-15 reps of:
Burpees
Wall Balls (20/8)
Sit-ups (standard)
Post total time.
