WODs

"Filthy Fifty"
50 box jumps 60/50
50 jumping pull ups
50 kettlebell swings 16/12
50 walking lunges
50 knees to elbows
50 push press 20/15
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders

compare to 09.11.2015

scaled single unders (x2)

FITNESS
for time
50 box jumps
50 jumping pull ups
50 kettlebell swings
50 walking lunges
50 knees to elbows
50 push press
50 supermans
50 wall balls
50 burpees
50 double unders

scaled single under (x2)

a) 5 sets
2 rope climbs
10m handstand walk

scaled rope pulls, wall climbs, partner supported handstand walk

b) 3 rounds for max reps
amrap 3min
20/15cal ski
20 shuttle runs (10m)
max ball slams 20/15
3min rest

scaled 15/10

FITNESS
a) 5 sets
3-5 strict pull ups
3-5 wall climbs

b) 3 rounds for max reps
20/15cal row
20 mountain climbers
max alt db snatches
3min rest

a) 4 sets
5 shoulder press heavy @80% of 1rm
10 inverted ring rows

b) for time
100 double unders
50 db hang power cleans 15/10
80 double unders
40 db push press 15/10
60 double unders
30 db hang clean & jerks 15/10
40 double unders
20 db thruster 15/10
20 double unders
10 db devils press 15/10

rx+ 20/15
scaled single unders (x2)

FITNESS
a) 4 sets
5 shoulder press
10 inverted ring rows

b) for time
100 double unders
50 db hang power cleans
80 double unders
40 db push press
60 double unders
30 db hang clean & jerks
40 double unders
20 db thruster
20 double unders
10 db devils press

a) 5 sets
10 db single arm floor press/side
10 db romanian deadlifts/side
30-45sec hollow hold

b) amrap 15min
12 sit ups
10 kb deadlift
8 kb high pulls
6 kb goblet squats

teams of two
for time
60/50cal row
50 power snatches 40/30
40 pull ups
30 overhead squats 40/30
20 synchronized burpees over the bar
10 bar muscle ups
20 synchronized burpees over the bar
30 overhead squats 40/30
40 pull ups
50 power snatches 40/30
60/50cal row

scaled jumping pull ups, strict pull ups, 30/20

a) emom 10min
even: 5 push press moderate heavy @75%
odd: 30 sec chin over bar hold

b) for time
40 single arm kb hang clean & jerk 24/16
10 sit ups
30 single arm kb hang clean & jerk 24/16
20 sit ups
20 single arm kb hang clean & jerk 24/16
30 sit ups
10 single arm kb hang clean & jerk 24/16
40 sit ups

scaled 20/12

FITNESS
a) emom 10min
even. 5 push press
odd: 30 sec chin over bar hold

b) for time
40 kb swings
10 sit ups
30 kb swings
20 sit ups
20 kb swings
30 sit ups
10 kb swings
40 sit ups