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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

20 Minute AMRAP of

  • 30 Ft. Handstand Walk
  • 20 Lunges
  • 6 Pull-ups (L2: Strict Band Pull-ups)
  • 3 Bar Muscle-ups (L2: 3 C2B + 3 Deficit Push-ups, L3: 3 Strict Band Pull-ups + 3 Push-ups)

Partner WOD Saturday!

For time:

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Side Shuffle (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Walking Lunges (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap Run Backwards (together)
100 Sit-ups (one mat)

WOD

Snatch Pull

5×5 @ 80% of Snatch 1RM

3 RFT of

  • 100 Meter Walking Lunges
  • Bear Crawl (twice around gym)
  • 2 Bar Muscle-ups (L2: 4 C2B Pull-ups/4 Ring Dips, L3: 4 Strict Band Pull-ups/4 Box Dips)

WOD

For Time:

  • 80 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 200 Meter Run
  • 40 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 60 Sprawls
  • 80 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 40 Push-ups
  • 60 Lunges
  • 600 Meter Run

WOD

Deadlift

3-3-3-3-3-3 then 3+ at 70% of last set of 3

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

For time:

  • 125 AbMat Sit-ups
  • 100 Walking Lunges
  • 75 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Ring Rows

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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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