Thursday, April 16, 2009

Friday, 17 April 2009

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Medicine Ball Cleans

WOD:
"Filthy Fifty"
For time:
- 50 Box jump, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs
- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders

Post time to comments.

2 comments:

Brian said...

the only thing i might have an issue with is box jumps and wall ball shots. There are medicine balls here but the gym has a low roof, its basically a trailer. I dunno if they have boxes at all.

Also, does the order for these matter? The equipment here is split between two trailers.

Alex said...

For the box jumps, you can use a bench or any other suitably flat object. If you don't have any med balls, dumbell thrusters (5/10 lbs per hand) will work.

As for the order, ideally they should be done in the correct order, but make due the best you can. If you have to change things up to keep the intensity high, that's fine, just be sure to record what order you did everything in so that next time you're able to accurately compare efforts.

Keep pushing, we're all eagerly awaiting your return!

- Alex