Year: 2012

STRENGTH THRUSTER 1-1-1-1-1-1-1 THE BEAR X 50 POWER CLEAN SQUAT PUSH PRESS BACK SQUAT BACK SQUAT PUSH PRESS 3 BURPEES EVERY MIN ON THE MIN FOR TIME

FILTHY FIFTY – FOR TIME … 50 X BOX JUMPS  24″ 50 X JUMPING PULL-UPS 50 X KETTLE BELL SWINGS 16Kg 50 X WALKING LUNGES 50  X KNEES TO ELBOW 50 X PUSH PRESS 20Kg 50 X BACK EXTENSIONS  50  X WALL BALL 9kg 50  X BURPEES  50  X  DOUBLE UNDERS

FILTHY FIFTY for time… 50 box jumps 24″ 50 jumping pull ups 50 Kettle bell swings 16kg 50 walking lunges 50 knees to elbow 50 push press 20kg 50 back extensions 50 wall ball 9kg 50 burpees 50 double unders

WOD 100 SQUAT CLEAN THRUSTER  30Kg/20Kg 3 BURPEES EVERY MINUTE 3O MINUTE CUT-OFF 

AMRAP  – 20 MINS SDHP 21 40Kg/25Kg PULL-UPS 7 RUN 200 M  

WOD AMRAP 15 MINS 10 X HAND RELEASE PRESS UPS 10 X STRICT PULL UPS  20 X DOUBLE UNDERS

WOD WALL BALLS    50 / 40 / 30 / 20 / 10 KNEES TO ELBOWS  25 / 20 /15 /10 / 5

WOD – TABATA THIS 8 ROUNDS OF 20 SECS OF WORK WITH 10 SEC OFF EACH EXERCISE. REST 2 MIN BETWEEN EXERCISES. ADD UP TO TOTAL OF ALL REPS FLOOR TO OVERHEAD    40KG/20KG BURPEES TOUCH TARGET 6″HIGH THRUSTER     40KG/20 KG BOX JUMP 20″