"Air Force WOD", ISU Track

WOD 1
"Air Force WOD"
For Time
20 Thrusters
20 SDHP
20 Push Press
20 Overhead Squats
20 Front Squats
*4 burpees every minute on the minute, start with 4 burpees*
TIME 5:42   OLD PR= 6:59
**Felt GREAT this morning! The last time I did this wod was May 2011 and I finished in 6:59 so finishing in 5:42 made me feel REALLY good this morning. Evidence based fitness, its what keeps me coming back : ).

WOD 2
For Time
15 Muscle Ups
Run 800 M
15 Muscle Ups
TIME 9:55
*Lucas and I headed over to ISU's trackto do some wods today, this was the first one we thouht of. They have a great pull up system that we hung rings from and were able to knock out some muscle ups on.  I can get faster at this wod by staying on the rings for consecutive muscle ups. I know this will take practice but today I had a hard time gripping the rings. The track there is much softer than the concrete I'm use to running on, my feet were happy. I still hate running...

WOD 3
3 Rounds for Time
10 Burpees - Jump to an 8 foot target
15 Toe 2 Bars
20 Ring Push ups
TIME 6:47
*After standing around for abotu 5 minutes we decided to do another wod. The killer here was muscle fatigue. I was trying to push Lucas during his wod (He went first) so I yelled for him to move faster on the burpees, when it came time for me to start my second round I almost looked at him and laughed because I realized how dumb I must have soudned telling him to push faster. The fatigue in my chest has been unmatched for a long time. It felt good to be THAT exhausted. I love it : )

Great day of traing!