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W.O.D
"Team Filthy Fifty"
25 min AMRAP
50 Box jump, 24/20 inch box
50 pull-ups
50 Kettlebell swings, 53/35
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 Post W.O.D.
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W.O.D
Tempo OHS 5x3 32x1
12 min AMRAP
15 OHS 115/75
40 Du
15 Toes to bar
40 Du Post W.O.D.
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W.O.D
2 Deadlift EMOTMx8 min up to 85%
1rd every 5 minx4
400m run
12 Deadlifts 225/155
15 KBS 70/53 Post W.O.D.
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400m run
Pigeon stretch
:15 squat hold :15 restx4 min
Banded ER W.O.D
"Fight Gone Bad"
3rds 1min max reps
Wallballs 20/14
Sumo Deadlift High Pull 75/45
Box Jumps
Push Press 75/45
Row calories
Rest Post W.O.D.
Roll quads and lats
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W.O.D
"Happy New Year"
800m run
10-8-6-4-2
Clean and Jerk 135/95
20-16-12-8-4 Toes to bar
800m run Post W.O.D.
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W.O.D
"450"
Teams of 2
100 slam balls 40/30
100 Thrusters 95/65
100 cal row/bike
50 box jump overs 24/20
50 Ring pushups
50 Clean and Jerks 95/65 Post W.O.D.
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3x
5/5Single leg RDL
Pass throughs
10 wall squats W.O.D
Toe to bar skills
"The Joker"
10-1
DB Push Press 50/35
Deadlift 225/155
Toes to bar
Post W.O.D.
Roll glutes and low back
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single leg RDL
Front rack mobility W.O.D
"Quad ladder"
5rds
400m run
40 DU
6 strict pullups
7 Front squats(floor)
155/105, 185/125, 205/135, 225/155 Post W.O.D.
Roll quads
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W.O.D
Teams of 2
0:00-15:00
70 wallball 20/14
max rds
10 Deadlift 225/155
50 Dbl unders
50m SOL carry 50/35(both partners!)
15:00-20:00 rest
20:00-completion
3rds
50 Wallballs 20/14
20 power cleans 135/95
100 Double unders Post W.O.D.
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ankle mob
3x
5/5 lat lunges
7 kang squats
10 pvc OHS W.O.D
2 power snatch+1 OHS EMOTMx10 min
3rds
10 power snatch 115/75
20 box jump overs 24/20
20 DB Box Step ups 50/35 Post W.O.D.
Roll lower back and quads
