Filthy Fifty

SKILL
Athlete’s Choice

WOD
“Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Good Morning 45/35
Wall Balls, 20/14
Burpees
Double Unders

Trifecta

04 September 2014

SKILL
Athletes Choice

WOD
WOD #1
1 Minute Max Rep Thrusters 135/95
2 Minutes Max Rep Bar Over Burpees
1 Minute Max Rep Thrusters

Rest 5 mins

WOD #2
90 Seconds Max Reps Box Jumps 24/20
-Athletes can step up and step down as necessary.

Rest 30 seconds

90 Seconds Max Reps Wallballs 20/14

Rest 30 seconds

90 Seconds Max Reps Box Jumps

Rest 5 mins

WOD #3
AMRAP 8
5 Deadlift 225/186
20 Double Unders
5 Hand Stand Push Ups