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:
- 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
Read more »
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