In teams of two:
“Filthy fifty”
50/50, each team member does 25 reps of each, can can broken up however the teams want, but only one athlete can do reps at a time.
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees …
Warmup
400 m row
3 rounds
10 hang snatch (45/35)
10 OHS (45/35)
10 ring pullups
WOD
3 rounds
1 min per station
-GHD sit-ups
-SDLHP
-double unders
-rest
Warmup
400 m run
3 rounds
10 squats
10 burpees
10 sec. handstand hold or weight overhead
2 min rest
WOD
21 thrusters 95/65
3 rope climbs
15 thrusters 95/65
2 rope climbs
9 thrusters 95/65
1 rope climb
Warmup
50 double-unders
3 rounds
10 strict pull ups
10 pull up negatives
10 strict dips
Rest 2 min
Wod
2000 m row
Rest 2 minutes
1000 m row
Rest 1 minute
500 m row
30 sec rest
250 m row
Warmup
500 m row
3 rounds
10 deadlifts (45/35)
10 hang snatch (45/35)
10 OHS (45/35)
WOD
20 min AMRAP
5 front squats 185/135
10 box jumps 24/20
15 wall ball shots 20/14
“Murph”
Two heats, first starting at 9:00am, second starting at 10:00, we’ll light the grill around 11:30am. Hope to see you there.
Closed, rest day
Open gym 10:00-11:00
Warmup
50 double unders
3 rounds
10 SDLHP (35/25)
10 KB swings (35/25)
10 wall ball shots 20/14
WOD
4 rounds
20 cal row
2 muscle ups
10 push press (95/65)
Warmup
400 m run
3 rounds
10 lunges
10 pull-ups
10 squats
WOD
Jerk
1-1-1-1-1-1-1