Endurance:  Run 1 mile

“FILTHY 50″

• 50 Box Jumps
• 50 Jumping Pull-ups
• 50 Kettle Bell Swings
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45lb.
• 50 GHD Back Extensions
• 50 Wall Balls
• 50 Burpees
• 50 Double Unders

Core & Durability:

• 50 Leg Levelers
• 100 Flutter Kicks

Kettle Bell EDT Day

Endurance:

1 mile Run

WOD:

Phase I:
Dynamic Warm Up

Phase II:

6 reps/8 times/every 30 sec.; remainder of 30 sec is your rest.

• Russian KB Swing
• Romanian Deadlift
• Clean (r/l)
• Snatch (r/l)
• Goblet Squat
• Weighted Step Ups

Core & Durability:

3 rounds

• Wall Squats 10
• OH Kettle Bell Wall Squats  10
• Kettle Bell Get Ups 10
• Windmills (r/l) 10 each

Endurance: 

6 rounds: 500m C2 Row with 2 minute rest intervals

Phase I:  

Part I:  3 rounds

• 10 Burpee Pull-ups
• 10 HEAVY Kettle Bell Swings
• 10 HEAVY Kettle Bell Goblet Squats

Part II:  5 rounds

• 10 HEAVY Military Floor Press
• 10 Jumping Pull-ups

Phase II:   5 rounds

• 20m HEAVY Walking Lunges
• 6 HEAVY Kettle Bell Swings
• 10 Knees to Elbows

Core & Durability:    3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• 40 Butterfly Sit-ups

FINISHED!

Endurance: Run 1 mile

Phase I:  4 rounds

• 500m C2 Row
• 20 Push-ups

Phase II:

• 10 HEAVY Deadlifts
• 20 Box Jumps
• 400m Run

Phase III: Core & Durability

3 rounds

• Wall Squats 5
• OH Wall Squats 5
• Weighted Situps 20

Endurance:  Run 1 mile

Phase I:

“Fran:

• 21-15-9
• Thrusters 65#
• Pull-ups
• rest 5 minutes…..

Phase II:

(1) 5 rounds for time:

• Floor Press KB or Dumbells 85% MAX x 2
• 10 Burpees

(2) AMRAP 20 minutes:

• 5 Power Clean
• 5 Push-press
• 5 Racked Lunges

Phase III: Core & Durability

200 Sit-ups

Endurance: 1mile run

30 squats/20 OH rollouts/30 OH squats

WOD:  Benchmark Day!

“Kelly”

• 5 rounds for time
• 400m run
• 30 wall balls
• 30 box jumps

Core & Durability:

2 rounds

• Weighted Situps 20
• Back Extensions 20

Endurance:

• 4 rounds of
• 500m C2 Row
• 400m Run (*round 3 = 1200m)

Phase I:

• 6 rounds of:
• 20 Air squats
• 10 OH squats 75#
• 10 Kettle Bell SDLHP 44#
• 10 Kettle Bell Swings
• 10 Burpees

Core & Durability:

3 rounds

• 20 GHD
• 20 Back Extensions

Kettle Bell Day:)

Endurance: 1000m C2 Row

Phase I:

• 30 air squats
• 20 3 level swings
• 10 KB lunges (r/l)

Phase II:

5 rounds of:

• 10 KB flip squats
• 20 Hand to Hand swings

Phase III:

15 minutes of:

• 5 Squat Snatches (r/l)
• 10 HEAVY KB Swings
• 15 Knees to Elbows
• 20 Box Jumps
• 400m run

Core & Durability:

• 10 Windmills (r/l)
• 20 KB Sit ups

Endurance: Run 1 mile or C2 Row 2000m

Phase I:

10 – 100y start sprints every minute on the minut

Phase II:

1 Minute of max : pull-ups, push-ups, sit-ups

Phase III:

10-9-8-….2-1

• Shoulder Press
• Burpees
• Pull-ups

Durability & Core:

• 100 Butterfly sit-ups

Endurance:  Run 1 mile

Phase I:  Warm Up

• 3 rounds: 10 pull-ups, 10 push-ups, 10 squat jumps

Phase II:

(1) Find 3 RM Squat Clean

(2) 3 rounds:

• 2 Squat Cleans
• 20 Pull-ups

(3) 50 1 arm snatches with DB (35# each side; 25 each side)

Phase III:   Core & Durability

5 rounds:

• 10 Weighted Sit ups 35#
• 10 Back extensions
• 10 Hollow rocks