Thursday, October 15, 2015

Filthy Fifty

WOD
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Barbell & Accessory
Squat Clean & Jerk 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
Percentages are based on 70% of your 1 Rep Max; add 5lbs to last week.

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Foundations
For time (20 cap)
100 Hollow Rocks
100 Hand Release Push-ups
*Each break/pause/rest, run 200m


Conditioning 
For time (20 cap)
50 Box Jumps 24/20
50 Jumping Pull ups
50 KBS 35/26
50 Walking Lunges
50 K2E
50 Push Press 45/35
50 Back Extensions
50 WBS
50 Burpees
50 Double-unders


Competition 
For time (20 cap)
30/20 Ring Dips (m- high rings)
Row 2000m
20/15 Ring Dips (m - high rings)
Run 1600m
10/10 Ring Dips (m - high rings)

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Weekly Challenge
For time (5 min cap)
30 Clean & Jerks 135/95/65

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