WOD 12.18.14 Thursday

Warmup: Double under practice 5 mins

• Agile 8
• 10 hip bridge
• PVC good A.M.s
• 10 walking lunges
• 10 pullups
• 10 hollow rocks
• 10 broad jumps

A. You have 15 minutes…

• Find 3 RM Deadlift

B. AMRAP 8:

• 20 Overhead Walking Lunge (45/25) 10 ea. leg
• 10 Medball Cleans
• 10 Medball Situps

C. AMRAP 8:

 

• 10 handstand kick ups (must stand all the way up at top) **
• 10 push up
• 10 hollow rocks

**scale: keep hands on floor and practice the kick up movement

 

WOD 8.8.13 Filthy Fifty

Level 1

A. Accumulate equipment and go through Filthy Fifty

B. “Filthy Fifty Starter”
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings (35l

b/25lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 16/12 pound ball
50 Burpees
50 Single Unders

C. Foam Roll Lats, Glutes, and Calves

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Level 2

A. 3x (For Form and Speed)
20m Bounding
10 Depth Jumps (24/20)

B. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees

50 Double unders

*Compare to 11/4

C. Foam Roll Lats, Glutes, and Calves

 

Those Burpees Suck 03 (Photo credit: steve caddy)