Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Max Front squat

WOD:
“Filthy 50”

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, (35 lb./ 26 lb.)
Walking Lunges, 50 steps
50 Knees to elbows
50 Push presses, 45 pounds
50 Back extensions
50 Wall balls
50 Burpees
50 Double-unders

Compare to May 15, 2015. Post loads and time to comments.

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LEANFIT:
“Dirty 30”

For time:
30 Box jumps
30 Jumping pull-ups
30 Kettlebell swings, (35 lb./ 26 lb.)
Walking Lunges, 30 steps
30 Knees to elbows
30 Push presses, 45 pounds
30 Back extensions
30 Wall balls
30 Burpees
30 Double-unders

Post time to comments.

____________

DE:
“Filthy 50”

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, (35 lb./ 26 lb.)
Walking Lunges, 50 steps
50 Knees to elbows
50 Push presses, 45 pounds
50 Back extensions
50 Wall balls
50 Burpees
50 Double-unders

Post time to comments.

Media:
Friday WOD, November 27, 2015

2 thoughts on “Friday WOD, November 27, 2015

  • November 27, 2015 at 7:17 pm
    Permalink

    Strength: 275# (easy previous PR. Jumped up to 295# after 275# and missed twice)

    WOD: 27:something (did kipping pull-ups instead of jumping pull-ups and toes to bar instead of knees to elbows)

  • November 30, 2015 at 8:29 am
    Permalink

    Strength: 245# Front Squat PR up from 240#

    WOD: 22:06 Rx – PR on the WOD also.

Comments are closed.