In teams of 2:
Each does half,in unison
“filth fifty”
50 box-jumps @24″,
50 jumping pull ups,
50 1-pood kettlebell swings,
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots @20/14LBS,
50 …
Warmup
500m row
3 rounds
10 strict pull-ups
10 push-ups
10 jumping lunges
2 min rest
Wod
3 rounds, each for time of:
100 single-unders
50 double-unders
25 triple-unders
Rest as needed between rounds,
*if you don’t have …
Warmup
50 doubleunders
3 rounds
10 medball deadlifts 20/14
10 medball cleans 20/14
10 wallball shots 20/14
2 min rest
Wod
10 minutes AMRAP
10 handstand push-uPS
20 calorie row
30 pistols
Warmup
400 m run
3 rounds
10 jumping jacks
10 burpees
10 push-ups
2 min rest
WOD
Deadlifts
1-1-1-1-1-1-1
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblet squats 35/25
2 min rest
Wod
Every 2 minutes for as long as possible complete:
From 0:00-2:00
6 pull-ups
2 front squats 135/95
From 2:00-4:00
6 …
Warmup
400m run
3 rounds
10 hang power cleans 45/35
10 front squats 45/35
10 presses 45/35
2 min rest
Wod
“Annie”
50-40-30-20-10
Double unders
Abmat sit-ups
Open gym
2-3
In teams of two,
‘Fight gone bad” style
3 rounds
– sled push (one at a time)
– deadlifts 225/155 (one at a time)
– KB farmers carry 70/53 (one at a time)
– Wall ball shots 20/14 (together)
– box jumps 24/20 (one …
Warmup
50 double unders
3 rounds
10 ring rows
10 low ring muscle ups
10 ring dips
2 min rest
Wod
4 rounds
100 meter walking lunge
400 meter run
Wear a 20-lb. weight vest if you feel like it. I …
400 m run
3 rounds
10 pvc shoulder pass-through
10 pvc OHS
10 walking lunges
2 min rest
Wod
Overhead squat
1-1-1-1-1-1-1