500m Row
2 Rds
15 Pass throughs
15 lunges
10 Pullups
10 Pushups
15 Back
Skill
Box Jumps: 5-5-5-5-5
Stack 45lb plates to find a challenging height for 5 reps of box jumps
WOD
"Filthy 50"
50 Box Jumps (24/20)
50 Jumping pullups
50 KB Swings (33/20)
50 Lunges
50 KTEs
50 Push Press (45/33)
50 Back Extenstions
50 Wallball shots (20/12)
50 Burpees
50 Double Unders
Post 5RM box jump height and WOD time
Dan: 37:46
ReplyDeleteJohnny: (36in) 17:16 30reps
Ryan D: (44in) 19:35
Chuck: (22in) 19:45 30reps
Melissa: 28:59 20lbkb
Heather:(28in) 26:49
Mack: (24+3reds) 25:25 30 reps
Brian: (24in) 27:34 35 reps
Jennifer: (22in)21:06 reps
Sheri: (24+3reds)30:01
Brandye: (18in)21:44
Haden: (28in)
Dave: (24+1red/1blue)35:40
Joey: (24in)32:53
Rosa: (24+1red)
Kaitlyn: (18+2red)34:08
Angelica: 29:12
Tyler: (44in) 24:02
Will: (44in) 26:09
Sam: DNFCorrectly;0)
ReplyDeleteSheri - 20,35#,45#,14
ReplyDeleteCharr-31:51
ReplyDeleteCoach Jason- 36:36- 65# Push Press; 53#KB and 150 singles.(Witnessed by Coach Jacki)
ReplyDeleteCoach Jacki- 38:30- 45# Push Press; 35#KB and 150 Singles.
Dylan- Elements V
ReplyDelete