Friday, April 13, 2012

Friday 4-13-2012

WOD #1:

"Filthy Fifty"
50 Box jumps (24")
50 Jumping Pull-Ups
50 KB Swings (35#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extensions
50 Wall Balls (20#)
50 Burpees
50 Double Unders

= 18:40 PR

After Party: (15min. post WOD)

3 Strict HSPU + 3 Kipping HSPU on the minute every minute for 10min. (45# plates with AB Mat in-between)

WOD #2:

AMRAP in 20min.
1 Round of "Cindy"
1 Power Clean (225#)
1 Round of "Cindy"
2 Power Clean (225#)
1 Round of "Cindy"
3 Power Clean (225#)
... keep increasing the ladder

= 10 Rounds


WOD #3:

Every 3min. complete
60sec. farmers hold (70#)
10 CTB Pull-Ups
x 5 Rounds

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