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Skills:

• 3x maximum unbroken wall balls
• Rest 2 minutes between sets

Workout:
As many rounds as possible in 20 minutes:

• 6 knees-to-elbow
• 9 wall balls (20/14 lbs)
• 12 box jumps (24″/20″)
• 15 KB swings (24/16 kg)

Compare to May 28, 2010

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:

• Weighted ring dips: 5-5-5-3-3-3

Compare to October 25, 2010

Workout:
For time, 21-15-9

• KB swings (32/24 kg)
• Burpees

Compare to September 20, 2010

Strength:

• Weighted pullups: Find your one rep max

Workout:
7 rounds of:

• Row for calories in the first minute
• 5 plyo pushups & 10 KB swings in the second minute

Strength:

• GHD situps: 3×20

Team workout:
As a pair, you must complete 250 KB swings (24/16kg), while one person is performing kettlebell swings, the other must run 200m. Upon the runner’s return, the kettlebell is handed over to the runner who must now swing the kettlebell until his/her partner’s return. Each time the kettlebell is dropped to the ground during the workout, both partners must perform a penalty of 10 burpees at the end of the workout.

Skills:

• Handstands/ Handstand Pushups
• Muscle-ups

Workout:
“Nate”
AMRAP 20 minutes:

• 2 Muscle-ups
• 4 HSPU
• 8 KB swings (32/24 kg)

Skills:

• Handstands/handstand pushups

Workout:

Skills:

• Agility ladder drills

Workout:
AMRAP 12

• 5 shuttle runs
• 10 toes to bar
• 15 KB swings (24/16 kg)

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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Skills:

• L-sits: 3 efforts for maximum time, wait 2 minutes between efforts

Workout:
For time:

• Run 1200m
• 15 KB swings (32/24 kg)
• 20 pushups
• Run 800m
• 15 KB swings (32/24 kg)
• 20 pushups
• Run 400m
• 15 KB swings (32/24 kg)
• 20 pushups