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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

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

Overhead Squat

5×3 @ 75% of 1RM

17 Minute AMRAP of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Burpees
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

For Time:

20-15-10-5-10-15-20 of

  • Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

Back Squat
3×10 @ 65% of 1RM

18 Minute AMRAP of

  • 2 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 2 Front Rack Lunges (Rx:115#/75#, L2:95#/65#, L3:75#/45#)

Reps increase by 2 every round (2,4,6,8 etc.)


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Today’s WOD

  • Tuesday, 10/24/17

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