Category: WOD

2017 November 18

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

2017 November 17

GYMNASTIC STRENGTH Hollow & Arch Progressions 5rds with DB – 30sec hollow hold – 30sec twisting side planks L – 30sec twisting side planks R – 30sec arch hold – 30sec table stretch (w/out DB) METCON 5min AMRAP – man makers 4min AMRAP – DB G2O 3min AMRAP – burpee DL

2017 November 14

STRENGTH 10min to establish – Back Squats 20RM 12min to establish – Bench Press 1RM Then – Max Reps Bench Press Unbroken at 50% of 1RM *once done with above, do 100 banded good mornings + 100 banded pullaparts

2017 November 13

METCON: In teams of 3 10min AMRAP – 250m row – box jumps (amrap) – long hollow plank holds 1min rest 10min AMRAP – 20 burpees – meball slams (amrap) – supine bench plank *team of 3 rotates through 3 stations. Score is # of box jumps & # of medball slams