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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

4 RFT of

  • Row 500 meters
  • 50 Back Extensions
  • 50 Sit-ups

WOD

Clean and Jerk

3-3-3-3-3 then 3+ at 50% of last set of 3*

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

5 RFT of

  • 10 Toes-to-Bar
  • 10 Back Extensions (or 25 Supermans)

WOD

“Filthy 51”  Happy Birthday Alex!

For time:
51 Box jump (RX: 24″/20″, L2: 20″/16″, L3: 20″/16″)
51 Jumping pull-ups
51 Kettlebell swings (1pood/0.5pood)
51 Walking Lunges
51 Knees to elbows
51 Push press (45# bar /30# bar)
51 GHD Back extensions
51 Wall ball shots (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
51 Burpees
51 Double Unders (L2/L3: 200 single JRs)

  
  

WOD:

“Filthy Fifty”

For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (1pood/0.5pood)
50 Walking Lunges
50 Knees to elbows
50 Push press (45#/30#)
50 GHD Back extensions
50 Wall ball shots (20#/14#)
50 Burpees
50 Double Unders

 

WOD:

For time:
25 Walking lunges
20 Pull-ups
50 Box jumps (20″/18″)
20 DUs
25 Ring dips
20 K2E
30 KB swings (2 pood / 1.5 pood)
30 Sit-ups
20 Hang squat cleans (35#/20#)
25 Back extensions
30 Wall ball (20#/14#)
3 Rope climb ascents


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    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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