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Wednesday, September 18 2019

Posted by Mandee on September 17, 2019   |   18 Comments

E2MOM Buil Up

Front Squat 6 – 3 – 1
Shoulder to Overhead 4 – 2 – 1
Overhead Squats 3 – 2 – 1

THE AIR FORCE WOD

For Time:
20 Thrusters   95/65   RX+ 115/75   MRX 75/55

20 Sumo Deadlift High Pulls
20 Shoulder to Overhead
20 Overhead Squats
20 Front Squats

*Start WOD with 4 Over Bar Burpees*

**Athletes must perform 4 over bar burpees EMOM until completion.  If you are in the middle of a rep at beep you may finish the rep.**

 

 

 

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18 responses to “Wednesday, September 18 2019”

  1. Rubyejean Lupo says:

    That’s my husband! Always striving to improve in everything he does. So proud of him!

  2. Nathaniel says:

    Lupo is the man! This guy is a natural in the gym and pushing himself must come natural too cause he does it in and out of the gym. Lupo is locked out and focused in all that he does. You rock dude…keep it up!

  3. Mandee says:

    Lupo!! This guy is a great athlete and an awesome individual. He’s always working hard, and he’s truly as nice as they come. Keep killing it, Lupo! 😁

  4. Lewis says:

    My man… 😉

  5. Alli B. says:

    Oh my gosh- killed workout! Whew, loved it.

  6. MH says:

    4:55 RX+
    135-165-185
    145-170-200
    150-170-190

  7. Bailey says:

    5:51 rx +

  8. steve price says:

    A. Front Squat: 345. Shoulder To Overhead: 245, O.H.S.: 185(was toast)
    B. 2 rounds Rx out of the 5 rounds, then quit (mentally broke), not proud of this, QUIT (that’s a bad 4 letter word)

  9. Nathaniel says:

    9:36 rx +

  10. Mandee says:

    7:38 rx+

  11. Kim G says:

    A. FS 85-95-105
    S20 75-95-105
    OHS 65-75- lost track of time on last set

    B. 13:45 did everything Rx BUT, totally skipped the OHS – went from s2o to fs and then thought time was up! It was one of those days!

  12. Misty says:

    Lupo! Now that’s a look of determination! This guy is always working hard and getting stronger! Super nice and just a great athlete!

  13. Cass says:

    140,180,200
    125,140,150
    125,140,150

    7:42rx+

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