Wednesday 10.22.14

WOD: "Filthy 50s" or "Dirty 30s"

For time:
- 50 Box Jump (24/ 20")
- 50 Jumping Pull Ups
- 50 Kettlebell Swings (35/26#)
- 50 steps of Walking Lunges
- 50 Knees to Elbows
- 50 Push Press (45/ 35#)
- 50 Hip Extensions
- 50 Wall Ball Shots (20 /14# to 10')
- 50 Burpees
- 50 Double Unders

You can do this workout in any order, but for this to be done "as RX'd" you must complete all 50 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

If you cannot complete the workout in less than 25-30 min., consider doing 30 reps of each exercise.  Also, we're doing "Fran" tomorrow...

*Optional: 5:00 time cap:
- 50 pistols (alternating)

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Thursday 5.09.13

Because this should never be forgotten.  Pegged-pants power snatches.

WOD:  "Dirty 30's"
For time:
- 30 Box Jump (24/ 20")
- 30 Jumping Pull Ups
- 30 Kettlebell Swings (35/ 26#)
- 30 Walking Lunges, steps
- 30 Knees to Elbows
- 30 Push Press (45/ 35#)
- 30 Back Extensions
- 30 Wall Ball shots (20/ 14# to 10 feet)
- 30 Burpees
- 30 Double unders

You can complete the workout in any order, except the Burpees and Double Unders must be done last to be considered Rx'd.

Skill:  Hang Power Snatch 3x 3-5 reps @ 75%

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