WORKOUTS

Challenge WOD: Filthy Fifty
For time:
   50 Box jumps, 24” box
   50 Jumping pull-ups
   50 Kettlebell swings, 1 pood
   50 steps Walking Lunge
  50 Knees to elbows
   50 Push press, 45 lb (women 35 lb)
   50 Back extensions
   50 Wall ball shots, 20 lb ball (women 14 lb)
   50 Burpees
   50 Double unders

Beyond the Whiteboard mean time: 30:18

 

WOD 2: Row-Press
3 RFT of:
   500m row
   20 push press (75% 1RM of shoulder press)

 

WOD 3: Cleans-Burpees (mainsite 110902)
15-12-9-6-3 reps for time of:
   Power clean, 135 lb (women 95 lb)
   Bar-facing burpee (video here)

BtW mean time: 9:58

 

SKILL CHALLENGE: Max reps dips
White: 3 dips; green: 20 dips; blue: 30 ring dips; black: 50 ring dips

 

STRENGTH

SWOD 1: 5 – 5 – 5 Deadlift

SWOD 2: 5 – 5 – 5 Backsquat

SWOD 3: 5 – 5 – 5 Shoulder Press

SWOD 4: 5 – 5 – 5 Bench Press

This is the last week in the Wendler cycle, the deloading phase.  Remember to set the weight at 90% your 1RM.  This weeks loads are 40%, 50% and 60%.  The last set is *not* a plus one (+1) effort.


GYMNASTICS

GWOD 1: Hand balance
10 minute hand balance practice
 
GWOD 2: Pistol Rolls
 25 Pistol Rolls each leg
If unable to perform a pistol, then do a roll to candlestick (video here).
 
GWOD 3: Squat-Burpee-K2E
For reps:
  2 minutes Max Air Squats
  Recover 1 minute
  2 minutes Max Burpees  
  Recover 1 minute
  2 minutes Max Knees to Elbows
If unable to perform knees to elbows, do sit ups.

 

MOBILITY

MWOD 1: Improving the Split Jerk
Amazingly, this will help your kip too!
 
MWOD 2: Opening the Hips
As proven in today’s MWOD, you really can mobilize on anything; including a trash can!
 
MWOD 3: Heel Cord Love
If you’ve never done this one, brace yourself. 

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