9.22.17 “Filthy Fifty”

“Filthy Fifty”

For Time
50 Box Jumps 24/20
50 Jumping Pull-Ups
50 Kettlebell Swings 35/24
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double-Unders

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9.21.17

Push Press

12 minutes to work up to a heavy set of 3

WOD

15 minute AMRAP
3 Handstand Push Ups
6 Front Squat A. 115/80 B. 95/65 C. 75/55
9 Toes to Bar

*Coaches challenge Strict Handstand Push Ups and 155/110*

9.20.17

Strength

Bench Press
12 minutes to Work up to a heavy set of five

WOD

Death By Burpees
EMOM add one burpee until the amount of burpees within that minute are no longer completed

Accessory

Accumulate 5 minutes in a plank
*20 second hollow hold each time you break*

9.19.17

Strength

12 minutes to Work up to a Heavy set of 5
Snatch Grip Deadlift (5 sec eccentric each rep)

WOD

9-7-5
Thrusters A. 135/95 B. 115/80 C. 95/65
27-21-15
Pull Ups
*coaches challenge 155/110 & Chest to Bar Pull Ups*

9.14.17

Deadlift
12 minutes to Work up to a heavy set of 4

WOD

Every minute on the minute for 21 minutes (7 rounds) alternating between movements
15/12 cal row
12 push press 95/65
12 bar facing burpees

9.13.17

Bench Press

12 minutes to work up to a heavy set of 3

WOD

4 rounds
1 minute Box Jumps 24/20
1 minute Double Unders
1 minute DB Snatch 50/35, alternating arms
1 minute rest

*Total reps is your score, each round is a separate score*

Accessory
3-5 rounds
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 second Hollow Hold
-1 minute rest-