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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

Find your one rep max weight for:

  • Push Press
  • Push Jerk

3 Rounds of 500m Row

Score: Combined row time.

WOD

Davina’s B-day WOD!

10 RFT of

  • 10 DB Deadlifts
  • 10 DB Push Press
  • 9 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 29 Double Unders (L2: 15 DUs, L3: 60 Single Unders)

Dumbbell Weights = RX: 45#/30#, L2: 35#/25#, L3: 25#/15#

WOD

15 Minute AMRAP of

  • 10 Push Press (Rx: 115#/75#, L2:95#/65#, L3:75#/50#)
  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Back Squat

5×6 @ 70% of 1RM

3 RFT of

  • 25 DB Push Press
  • 25 DB Deadlifts
  • 25 DB Front Squats

Dumbbell Weights = RX: 45#/25#, L2: 35#/15#, L3: 25#/10#

WOD

“Dirty 30”
For Time
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Jumping Pull-Ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Walking Lunges
  • 30 K2E (L2: Knee Raises)
  • 30 Push Press (45#/35#)
  • 30 Supermans
  • 30 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to
  • 10′/10# to 9′)
  • 30 Burpees
  • 30 Double Unders (L2: 15 DUs,  L3: 90 Singles)

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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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