12.27.2019
regular class schedule today
Metcon (Time)
21-15-9
Wall Balls 20/14
Medicine ball cleans
V-Ups
Deadlifts 185/125 (rx+) 225/155
Ring Rows rx – body level to floor, knees bent, feet on floor (rx+) use box
Curtsey squat (rx+) pistols
Reverse Burpee (starts on back) (rx+) inverted (back to a handstand)
Buy Out 100 steps of walking lunge
Wall Balls 20/14
Medicine ball cleans
V-Ups
Deadlifts 185/125 (rx+) 225/155
Ring Rows rx – body level to floor, knees bent, feet on floor (rx+) use box
Curtsey squat (rx+) pistols
Reverse Burpee (starts on back) (rx+) inverted (back to a handstand)
Buy Out 100 steps of walking lunge
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Today you can pick your Wod – it’s Bon’s 50th birthday and he will be doing this in Thailand. Happy Friday Wod’n, everyone!