WOD Monday, 04 March 2013 03:09

Strength:

ME Floor Press (like a bench press, but with your back on the floor)

Conditioning:

"Hope for Kenya" WOD

12 Minute AMRAP of:

50 Air Squats

30 Pushups

15 Pullups

 


TEAM WOD Saturday, 02 March 2013 04:17

Team Filthy 50

Teams of two complete:

 

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

 


WOD Friday, 01 March 2013 05:01

STRENGTH:

ME: Work up to a 3RM or 5RM Good Morning

STRENGTH & CONDITIONING:

"Elizabeth"

21-15-9 reps for time of:

Clean, 135/95 pounds

Ring Dips.

Note: Squat Clean, not Power Clean.


WOD Thursday, 28 February 2013 04:17


WOD Wednesday, 27 February 2013 00:00

STRENGTH:

DE: Bench Press 10 sets of 3 reps @ 50% of 1RM on 0:45

STRENGTH & CONDITIONING WOD:

Three rounds for total reps of:

0:30 of Deadlifts @ Bodyweight

0:30 of Hand-Release Push-ups

0:30 of Hollow Rocks

0:30 of KB Swings, 1.5/1 pood

Rest 1:00 between rounds.


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