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.

Monday, 23 November 2009

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

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 17 April 2009)

Post weight and time to comments.

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.