Friday, April 2, 2010

Saturday, 3 April 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Push Press (w/ Bands) - Find your 1 Rep Max

WOD:
"Filthy Fifty"
For time:
- 50 Box jumps, 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
(Compare to 23 November 2009)

Post weights and time to comments.

6 comments:

佩璇佩璇 said...

It may be that your sole purpose in life is simply to serve as a warning to others.............................................

Garrote said...

Alex,

Are Good Mornings a good supplement for back extentions? I was planning on swapping it out with just the bar (45#) during "Filthy Fifty" or do you think I should go heavier?

-Garrett

CFBF said...

Yeah, that's the "general" sub that I hear about people using, and 45 lbs is appropriate. Others do some variation using a swiss ball and putting their feet under a bench.

- Alex

Garrote said...
This comment has been removed by the author.
Garrote said...

STRENGTH
-115# w/ Blue Bands
SKILL WORK
-95#
-135# (Behing the neck w/ snatch grip)

Garrote said...

SKILL WORK
-Turkish getup w/ BB: 85# (each side)

WOD "Flithy Fifty"
-sub'ed back extensions with good mornings at 45#
Everything else as RX in 34.05