“Filthy fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Death by the minute

Do as many rounds as possible – when you fail, your out

1. minute:  1 burpee – 1 squat

2. minute: 2 burpee  – 2 squat

3. and so on……..

 

TEAM Workout

Dagens WOD var en team WOD. I hold af 3 skulle der laves følgende på tid:

150 burpees…….en der arbejder af gangen.
150 tire strikes…en der arbejder af gangen.
30 tire flips

400 m farmerwalk med 2 x 24 kg kb og 2 x 12 kg kb.
15 prowler runs
løbe 400 m, alle følges ad.
1 rope climb / 3 rope climbs (fra gulv til oprejst)

On time

Start with

1 round of 800 meter run

Then 7 or 10 rounds of

10 pull up / ring rows

10 ring dibs / dibs

Finish with

1 round of 800 meter run