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“Filthy Fifty” 11/27/13

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   *Scale by performing the “Dirty Thirty or Terrible Twenty”   […]

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Tuesday 11/26/13

3 sets of 5:00/5:00 Intervals, alternate each 5min between the rower. Side a) is sub-maximal effort – 75-85%. Side b) is active recovery.   Round 1 a)Row 1000m b) Complete 50+ Ground to Overheads with DB, KB or Barbell   Round 2 a) Row 1000m b) Practice Sledgehammer   Round 3 a) Row 1000m c) […]

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Monday 11/25/13

Work: Start with – Speed Pushups 3×7 Pushups are “rapid-fire” fast – keep perfect midline. Scale to the box in order to achieve full range of motion. No 1/2 pushups boys & girls. 1) Floor Press 3×3 – last set is for max reps – go past 3     *Between Sets perform 10x 1 ¼” air […]

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Friday 11/22/13

Work: BB Complex #1: 2x Deadlift 2x Hangclean 2x Front Squat 2x Press Perform these one after another without rest. Take 1-2min rest between. Do 3-4 sets. Increase weight if movement patterns are solid (Rx is 135# men, 95# women without rest per rep for the whole set)  WOD: 15:00 AMRAP 7x Hang Clean + […]

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