Sunday, February 8, 2015

Monday - WOD 34 - Shankle complex and Airforce

I love to watch Donny Shankle lift. This is one of my favorite complexes. We will tackle a new Complex every day this week.

Group warm up
Empty bar warm up.

Shankle Complex
1 deadlift, 3 Clean pulls, 1 Hang Squat Clean, 2 Split Jerks
5 total attempts for a single heavy lift.

"Airforce WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute (including the first minute) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

There is a 20 min cap.

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