WORKOUTS

Challenge WOD (4 pts): Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Silver Club version: For time: 20 of each movement, subbing broad jumps for box jumps, sit-ups for K2E, single jumps for double-unders

WOD 2 (3 pts): 5 rounds for time of:
12 hang power clean and jerks (115/75)
9 thrusters (115/75)
6 power snatches (115/75)

Silver Club version: 5 RFT of: 9 hang power clean and jerks; 6 thrusters; 3 power snatches

WOD 3 (3 pts): 20 minute AMRAP
1 rope climb
5 handstand push-ups
10 wall balls
200m run

Edstone WOD 1 (3 pts): 10 RFT:
10 push-ups
100m sprint

Edstone WOD 2 (2 pts): 10.9.8.7.6.5.3.2.1:
Burpees
Sit ups


STRENGTH (1 pt each)

SWOD 1 : Bench Press 5×3

SWOD 2:  Back Squat 5×3

SWOD 3: Deadlift 5×1

 

ENDURANCE

EWOD 1 (1 pt): Short interval: Run: 4 rounds of 90s on, :60s off

EWOD 2 (1 pt): Long interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates

EWOD 3 (2 pts): Choose ONE of the following
Bike: 10M @ 80%
Run: 10k @ 80%
Row: 10k @ 80%
Ruck: 5k @ 80%

 

GYMNASTICS (1 pt each)

GWOD 1: For QUALITY
TABATA:
Hold top of Push Up 

GWOD 2: FLEXIBILITY:
Hold each Side Split  5 minutes
Rest as needed

GWOD 3: PRACTICE for 10 minutes:
Pull Over Progression Pt.1 
Pull Over Progression Pt.2 
Pull Over Progression Pt.3 
Pull Over Progression Pt.4 
Pull Over Progression Pt.5 
Pull Over Progression Pt.6 


 

MOBILITY (1 pt each)

MWOD 1:  Anterior Neck

MWOD 2:  Ankle

MWOD 3 : Hip Capsule

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