WOD

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June 30, 2019

Happy 50th Birthday Rod

'Filthy Fifty'

For time:

50 Box Jumps, 24/20"

50 Jumping Pull-ups

50 Kettlebell Swings, 16/12kg

50 Walking Lunges

50 Knees-to-elbows

50 Push Press, 20/15kg

50 Back Extensions (sub for Good Mornings)

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

June 28, 2019

For Time:

21-15-9

Handstand Push Ups

Med Ball Squat Clean 20/14lb

200m Med Ball Run *

*Only 1 of these per round

June 27, 2019

Work up to a heavy double Squat Snatch

'AMANDA'

For Time

9-7-5

Squat Snatch 60/42.5kg

Muscle Ups

June 26, 2019

5 rounds, each round for time, of:

10/7 Row Calories

10 Alternating Dumbbell Snatches, 22.5/15kg

5 Box Jump Overs, 24/20"

5 Ball Slams, 15/12kg

Rest approx 4 mins between each round.

June 25, 2019

Thruster

3-3-3-3-3-3-3

Tabata Mash Up

Hollow Rocks

V Ups

June 24, 2019

AMRAP in 15 mins of:

21 Deadlifts, 60/42.5 kg

15 Box Jumps, 24/20 in

9 Clean & Jerks, 60/42.5 kg

June 23, 2019

In 15 min, work up to a heavy double Overhead Squat

Taken from the floor

3 RFT:

400m Run

15 Overhead Squat 42.5/30kg

June 21, 2019

The Chief

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Start each new round where you finished the previous round

June 20, 2019

EMOM for 20 mins, alternating between:

Minute 1: 2 Wall Climbs

Minute 2: 10 Thrusters, 35/25 kg

Minute 3: 10 Burpees

Minute 4: 10 Kettlebell Swings, 32/24 kg

Minute 5: 50m Farmer Carry, 24/16 kg

June 19, 2019

AMRAP in 9 mins of:

10 Hang Squat Snatches, 35/25 kg

30 Double Unders

3 rounds for quality of:

Hollow Hold, 10 secs

10 Single Leg V-ups

10 Scissor Kicks

10 Tuck Crunches

Rest 1 min

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