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Saturday, 10/7/17

Special Birthday WOD!

Happy Birthday Alex!

“Filthy Fifty-Three”

For Time

• 53 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

• 53 Jumping Pull-Ups

• 53 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)

• 53 Walking Lunges

• 53 Knees-to-Elbows (L2/L3: Knee Raises)

• 53 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )

• 53 Back Extensions (Supermans)

• 53 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

• 53 Burpees

• 53 Double-Unders (L2: 26 DUs, L3: 156 Singles)

WOD

For time:

  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 50 Air Squats
  • 25 Pull-ups
  • 25 Box Jumps
  • 25 Air Squats
  • 15 Pull-ups
  • 15 Box Jumps
  • 15 Air Squats

WOD

Weighted Push-ups

1-1-1-1-1-1-1

3 RFT of

  • 10 Deadlifts (Rx: 225#/155#, L2: 185#/135#, L3: 135#/95#)
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 10 Strict K2E (L2: Strict Knee Raises)

WOD

8 RFT of

  • 1 Rope Climb (L2/L3: 4 Rope Get-ups)
  • 100 Meter Sprint (L2: Slow Jog)
  • 15 KB Swings (RX: 35#/25,  L2: 25#/15#)

WOD

Sumo Deadlift
5-5-5-5-5-5

“JT”
21-15-9 of

  • Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • Ring Dips (L2: w/band, L3: Box Dips)
  • Push-ups

WOD

For Time
80 Double Unders (L2: 40 DUs, L3: 240 Singles)
9-15-21 of
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • Hollow Rocks
  • Strict Pull-ups (L2: Strict Band Pull-ups)
80 Double Unders (L2: 40 DUs, L3: 240 Singles)
Then 1 Lap Farmer’s Carry in Courtyard w/ KB or DB
  • KB weights: RX: 55/35, L2: 35/25, L3: 25/15
  • DB weights: RX: 45/25, L3: 35/15, L3: 25/10

1 2 3 4 5 6 360
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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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