“AIR FORCE”: http://wodwell.com/wod/air-force/ (9:33)
See the extended WOD un-cut: https://youtu.be/LJfWvzL9T1I
This is a workout where it’s easy to look at the burpees and think “oh, it’s just four of them.” But after a few rounds, when those burpees start eating up 20-25 seconds of your 1-minute round, it doesn’t leave much time for the barbell work. Max and Greg were pretty neck and neck all the way through, even though they broke the reps up differently. Max was flying on the front squats at the end and pulled away for a fast finish, then Greg mis-counted* and accidentally another full minute to his time.
*Actually, both athletes mis-counted at least once or twice during the workout. This is the kind of workout where it’s helpful if you have someone else counting for you.
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
Max Cantor: http://games.crossfit.com/athlete/476039
Greg Stevens: http://games.crossfit.com/athlete/139400
United Barbell / CrossFit SOMA – San Francisco, CA
WODwell’s (http://wodwell.com) mission is “to create, curate, and organize videos that help athletes improve their performance on CrossFit benchmark WODs and increase their fitness.”
We make video demos for benchmark/named CrossFit WODs (workouts of the day) and collect the best demo videos made by others – to help functional athletes understand each workout, develop a strategy, and ultimately improve their fitness.