April 23 2013

Rest Day

April 22 2013

Walk Through 5 Rounds of:

10 Ring Pushups

8 Ring Dips

 Then:

"Filthy Fifty"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings,  36lbs

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

Then:

Front Squat

5-2-2-2-2

FILTHY FIFTY VIDEO

April 21 2013

For Time:

Run 5K

April 20 2013

Recovery/weakness day

April 19 2013

Walk through 5 Rounds of:

20 Unbroken Airsquats

20 Situps

Five rounds for time of:

Run 400M

135 pound Bench press, 15 reps.

Then: 

Back squat

3-2-2-2-2

April 18 2013

Rest Day 

April 17 2013

Walk through

Strict Press

5-3-2-2-2

Strict Pullup

5-5-5-5-5

Complete the following for Time with 115#

10 Strict Press

15 Overhead Squats

20 Push Press

25 Front Squat

30 Push Jerk 

35 Back Squat

Then Clean and Jerk

1-1-1-1-1-1-1

WOD DEMO VIDEO