Five Rounds
– 5 Skin the Cat
Four Rounds
– 150′ Overhead Lockout Walk
– Max Lateral Pushups
Three Rounds
– Leg Blaster
– 20 GHD Situps
– 10 Toes to Bar (strict)
Tag: Lunge
Categories
2011-07-15 WOD
Filthy Fifty:
– 50 Box Jumps (24″/20″)
– 50 Jumping Pullups
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 Back Extensions
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders
Categories
2011-06-14 WOD
Four Rounds
1a. 5 Turkish Getups w/ Right Arm
1b. 5 Turkish Getups w/ Left Arm
Three Rounds
2a. 50′ Overhead Lockout Walk
2b. 50′ Front Rack Walk
2c. 50′ Farmers Lunge
2d. 150′ Farmers Walk
For time:
-Row 20 calories
-30 Burpees
-40 Clean and Jerk (95/65)
-50 Toes to bar
-100′ Overhead walking lunge (45/25lb plate)
-150′ Sprint
Categories
2011-05-05 WOD
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullups
– 5 Handstand Pushups
– 10 KB Swings
– 10 Overhead Lunges
– 10 Slam Balls
Categories
2011-04-21 WOD
Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs
Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups
Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls
AMRAP – 20 Minutes:
– 5 Deadlifts
– 5 Pullups
– 5 HSPUs
– 10 KB Swings
– 10 Overhead Lunges
– 10 Ball Slams
Categories
2011-02-03 WOD
Five Rounds
1a. 5 KB Windmills (each)
Four Rounds
2a. 50′ Rope Pull
2b. 50′ Tire Rows
Three Rounds
3a. 1 Leg Blaster*
3b. 10 GHD Situps
*= 20 Air Squats, 10 Lunges (each), 10 Jumping Lunges (each), 10 Jumping Squats
Categories
2011-01-25 WOD
Five Rounds
1a. 5 Turkish Getups (each)
Four Rounds
2a. 100′ Overhead Lockout Walk/Lunge
2b. 20 Slam Ball
Three Rounds
3a. 30 Sledge Strikes
3b. 10 Hip Extensions