Filthy 50

For time:

  • 50 Box jump (24/20 inch)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (55/35 lbs)
  • 50 Walking Lunges
  • 50 Knees to elbows
  • 50 Push press (45/35 lbs)
  • 50 Back extensions
  • 50 Wall ball shots (20/14 lbs)
  • 50 Burpees
  • 50 Double unders

2/27/2015

A) Snatch balance: 

  • 5 x 3
  • Start at 50% and work up to 70% of 1RM snatch if possible

B) End of the month WOD – 4 RFT:

  • 20 wall ball shots @ 20/14 lbs
  • 15 MB situps @ 20/14 lb
  • 10 DB snatches @ 55/35 lbs

 

2/26/2015

A) Reverse Tabata x 12 rounds:

  • Shoulder touches in handstand
  • Hollow body hold

B) 15 minute AMRAP: Ascending ladder of reps. starting at 2 and increasing by 2 (2-4-6-8….)

  • KB swings @ 55/35 lbs
  • T2B

2/25/2015

A) Overhead Squat

  • 5 x 5 @ 70 % of 1RM OHS 

B) 3 RFT:

  • 10 deficit pushups with 45/25 lb. plates
  • 5 hang power snatches @ 95/65 lbs
  • 10 pullups
  • 5 hang power snatches

2/24/2015

A) Strict pushup/pullups completed with following reps: 1 – 2 -3- 4-5- 4- 3 – 2 -1

B) 12 minute EMOM:

  • Even minute – 5 thrusters @ 95/65 lbs. 
  • Odd minute – 10 lateral burpees over bar

2/23/2015

A) Snatch pull+Snatch from power position

  • 5 x 3 start at 50%, work up to 80% of 1 RM snatch

B) "Snatch" February Athlete of the Month WOD – Partner WOD 20 minute AMRAP

  • Each partner must complete the following: 21-15-9 of: HSPU, DU, box jumps @ 24/20" 
  • While one partner is doing movements, other partner is completing as many Deadlifts @ 115/75 lbs
  • Both partners must work at same time and may switch at any time
  • If 21-15-9 reps. are completed by both with time remaining, then both will continue with alternating deadlifts.
  • Score = Total reps of Deadlifts. 

2/20/2015

A) Shoulder Press 5, 5, 3, 3, 2, 1 Work up to a heavy single

B) Total Rounds + DU/SU Reps

  • 5 min AMRAP:

    • 5 Power Cleans 95/65
    • 10 SDLHP
  • Rest for 2 minutes
  • 4 min AMRAP:

    • 10 T2B
    • 5 HSPU
  • Rest 2 minutes
  • 3 minutes AMRAP:

    • 8 MB Sit up Throws (20/14)
    • 8 MB Twists
  • Rest for 2 minutes
  • 2 minutes of DU/SU

2/19/2015

A) Clean 5 x 5 @ 50% of Front Squat 1 RM

B) 4 Rounds For Time:

  • 4 MB Wall to Wall Run (20/14)
  • 5 Wall Walks
  • 6 Burpees
  • 7/7 (L & R) Pistols
  • 8 Ring Rows
  • 9 Air Squats
  • 10 Box Jumps (30/24)

2/18/2015

A) Practice Split Jerk Footwork, then 5 x 3 Split Jerks at 50% of 1 RM Jerk

B) 20 Min AMRAP:

  • 30 DU/90 SU
  • 10 Wall Balls (20/14)
  • 5 Clean and Jerks (95/65) 

2/17/2015

A) Bench Press 3 x 5 @ 80% 1 RM 

B) " Helen" 3 Rounds for Time:

  • 400 m Run (or 500 m Row)
  • 21 KBS (55 lbs)
  • 12 Pull Ups