Friday, January 16, 2009
25, 15, 10 rep rounds for time:
Box Jumps 24″
Jumping Pull Ups
50 KB Swings – 1 pood
Walking Lunges
Knees to Elbows
Push Press – 45 lbs
Back Extensions
Wallballs – 20 lbs
Burpees
Double Unders
Coach’s notes: Post time to complete to comments.
This is one twisted version of the filthy fifties that only Brett himself could create
making up for the SDLHP typo?
Strength day instead of WOD
Squat cleans 145x5x3
Bench 157x5x3
Stiff leg DL 115×7, 135×5, 135×7
Push Jerk & split jerk technique, up to 125lbx3
Finished with 5 rounds of 5 clap push-ups + 5 box jump as fast as possible
bwt=164lb
24:24
w/13lb wallball
43:56
21″ box
21:06 w/13lbs ball
23:16
Well I just completely gassed during this WOD…the burpee/double under combo got every round…
however what did impress me was my K2E…I did 23 consecutive the first round (could hit 25 but I released my grip) and hit 15 and 10 straight the next rounds…so I am pleased with that…
other than that the work out was fun…except for me tasting my bile halfway through the set of 15…good times…
29:08
Modified:
Box Jump, Squat Jumps, KB Swing (21#,one arm), WL, SU, SP #15, BE, Thruster 1 arm 15#, Run: Incline 1.5, Dist .2,.15,.10
Kinda liked this one ….
As rx’d 28:32
42:17, sub’d OHS for Box Jumps, 45lb
22:01
w/13lb wallball