“Filthy Fifties”

1 Round for time:

50 Box Jump, 24 inch box

50 Jumping Pull-ups

50 KB Swings, 1 pood

50 Walking Lunges

50 Knees to Elbows

50 Push Press, 45 lbs

50 Back Extensions

50 Wallballs, 20/14 lbs ball

50 Burpees

50 Double Unders

Coach’s notes:  Here’s another chance to get on the board!  Post time to complete to comments.

Compare to February 24, 2010

A.  Hang Snatch/Snatch Balance – 1.2 x 6 sets, rest 90 seconds

B.  21, 15, 9 rep rounds for time of:

Thrusters

Knees to Elbows

Coach’s notes:  In Part A you are first doing a hang snatch for one rep.  When you come out of the bottom (from a full squat), stand up to full extension, lower the bar to your back and then with a shallow dip of the knees drive yourself down into a full squat.  Stand and repeat for a second rep (snatch balance x 2).  This is one set.  Increase load if appropriate and complete 6 sets.  In Part B, guys use 65 lbs and gals 45 lbs for thrusters.  Attempt to complete this WOD unbroken and fast.  Post time to complete to comments.

2 rounds for times:

A.  Run 400 m

15 KB Swings

15 Switch Lunges/leg

Rest 2:00

2 rounds for times:

B.  15 Switch Lunges/leg

15 KB swings

Run 400 m

Rest 2:00

Coach’s notes:  Guys use 2.0 pood and gals use 1.5 pood for KB swings.  Post times for all sets to comments.

A.  Power Clean –  2, 2, 2, 2, 2, 2

B.  Push Jerk –  1, 1, 1, 1, 1, 1

Coach’s notes:   Post load for all sets to comments.

Compare to: March 1, 2010 and January 26, 2010

A1.  HSPU’s – 5-8 reps x 4 sets @31×0, rest 90 seconds

A2.  Pull Ups – 5-8 reps x 4 sets @5010, rest 90 seconds

B1.  Standing DB Shoulder Press – 8-12 reps x 4 sets @ 31×2, rest 60 seconds

B2.  Barbell SDLHP – 8-12 reps x 4 sets. rest 60 seconds

Coach’s notes:  Post reps and/or loads for all sets to comments.

3 rounds for time:

Run 200 m

15 Back Squat

Run 400 m

15 Pistols/leg

Coach’s notes:  Back squat is bodyweight for guys and 75% of bodyweight for gals.  Post time to complete to comments.

As many rounds in 5 minutes:

5 Box Jumps

5 Ring Dips

As many sets in 4 minutes:

20 unbroken double unders

As many reps in 3 minutes:

OHS

As many metres in 2 minutes:

Row

As many pull ups in 60 seconds

Coach’s notes:  Guys use 24″ and gals 18″ for box jumps and 95 lbs and 65 lbs for OHS.  Take OHS out of a rack.  Post results to comments.

A1.  Push Press  – 2-3 reps x 4 sets, rest 90 seconds

A2.  Weighted Back Extension  – 8-12 reps x 4 sets @ 2011 , rest 90 seconds

B1.  Shoulder Press  – 4-6 reps x 4 sets @ 31×1, rest 90 seconds

B2.  Single Arm DB Row  – 8-10 reps x 4 sets@ 30×1 , rest 90 seconds

Note: For the DB row keep the elbow or arm at 90 degrees to the body.

Coach’s notes:  Post loads for all sets to comments.

5 rounds for time(s):

Row 250 m

15 Toes to Bar

Rest 2:00

Coach’s notes:  Post times for each set and total to comments.

Compare to March 25, 2010

Clean and Jerk  1, 1, 1, 1, 1, 1, 1

Coach’s notes:  Post loads to comments.

Compare to October 17, 2009