Warm Up:
Run 200m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Good Mornings
10 Push Ups
10 Ring Rows
10 Sit Ups
10 Tuck Jumps
Then:
Row 200m
WOD:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box (W-18")
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (1 pood=36#)
50 Steps of Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (on floor)
50 Wall ball shots, 20 pound ball (W-14#)
50 Burpees
50 Double unders
Michelle- 11:47 Elem. 2 (15,12,9) 20#KB
ReplyDeleteKaitlyn-26:06(singles)
ReplyDeleteKatie-24:11(25reps,33#PP,150singles)
Corey-35:34(singles)
Paul-31:26(singles)
Jason C-34:11(singles)
Patrick-31:08(25DU,75singles)
Jameen-33:36(25reps of PU,PP,KTE,singles)
Heather-25:42(singles)