Archives

WOD:
“Filthy Fifty”
For time:

• 50 box jumps (24″/20″)
• 50 jumping pullups
• 50 KB swings (16 kg)
• 50 walking lunges
• 50 knees-to-elbows
• 50 push presses (45/35 lbs)
• 50 back extensions
• 50 wall ball shots (20/14 lbs)
• 50 burpees
• 50 double-unders

Compare to September 15, 2010

Strength/Skills:

• Pullup practice
• Kipping, butterfly kipping, negatives, hold chin over bar – as per skill level

Conditioning:
Double under ladder

• Perform 5 DU’s in the 1st minute
• Add 5 DU’s every minute until you can no longer complete the # prescribed in that minute
• Sub with vertical jumps (must be continuous)

Strength:

• Floor press: 5-5-5-3-3

Compare weights to September 28, 2010

Workout:
As many rounds as possible in 10 minutes:

• 5 box jumps (30″/24″)
• 10 overhead squats (95/65 lbs)
• 20 double-unders

Skills:

• Muscle-ups & jumping muscle-ups

Workout:
5 rounds for time:

• 5 deadlifts (1.5x bodyweight/1.25x bodyweight)
• 50 double-unders

Skills:

• 3 attempts at max time – Ring L-sits

Workout:
AMRAP 12 minutes:

• 30 steps walking lunges
• 20 double-unders
• 10 ring dips

Compare to July 27

Skills/Power:

• Broad jumps: 5 attempts at triples for total distance

Workout:
“Annie”
For time: 50-40-30-20-10:

• Double-unders
• Situps

Compare to August 21, 2010

Skills:

• Triple broad jump
• 5 attempts for maximum distance

Conditioning

• “Annie”
• 50-40-30-20-10 Double unders
• 50-40-30-20-10 Anchored situps
• For time

Strength:

• Zercher squats
• 5-5-5-3-3-3
• Rest 60-90 seconds between sets

Conditioning:

• 50-40-30-20-10 Double unders
• 25-20-15-10-5 Pullups
• For time

Strength:

• Weighted ring dips
• 5-5-5-3-3-3
• 60-90 sec rest between sets

Conditioning:

• 50-40-30-20-10 Double unders
• 5-10-15-20-25 GHD situps

Strength:

• Front squats: 5-5-5-3-3-3

Workout:
For time:

• 10 KB swings (32/24 kg)
• 5 double-unders
• 9 KB swings (32/24 kg)
• 10 double-unders
• 8 KB swings (32/24 kg)
• 15 double-unders
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