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Flithy Fifty

For Time: Must complete all 50 reps before moving to the next movement> 50 Box Jumps 50  Pull ups 50 KB Swings 50 Walking Lunges 50 T2E 50 Push -press 45/35 50 GHD Back Extensions 50 Wall Balls 24/20 50 Burpess 50 DUs  ...

7/27/18

Korwod: 3 sets 1 min plank 30 sec handstand hold 15 sec l sit Wod:12 min AMRAP (bring plenty of hand protection) 5 MU 2 rope climbs 10 T2B...

7/26/18

Strength: split jerk 8x2 work up to heavy double Wod: 21-15-9  DL 275/185 ring dips...

7/25/18

Wod: For time 21 OHS 95/65 200 meter run 21 thurters 95/65 200 meter run  15 OHS 200 meter run 15 thrusters 200 meter run 9 OHS 200 meter run 9 thrusters 200 meter run...

7/24/18

Strength: power snatch 15 min work to 3 rep max touch and go Wod: 4RFT  10 HSPU 15 Row 30 DU...

7/23/18

Strenth: front squat 3x10 first set at 60% then go up from their if you can Wod: 10 RFT 3 power cleans 225/155 5 burpees over bar (lateral)...

Partner Plate WOD

3.2.1. Go Both partners run 400M Then complete: 25 Sync Plate Burpees each partner has own plate. 400m OVHD Plate Carry-1 plate one partner working the other along side can switch any time, but must full stop to switch, no switch ing plate in the air. 25 Sync Plate Sit-ups each partner has own plate. 400m Pinch Plate Carry-2 plates  one partner working the other along side can switch any time, but must be at full stop to switch. 25 Sync Extended arm front squat. 400m Fingers in Plate holes carry- 2 Plates one partner working the other along side can switch any time, but must be at full stop to switch. 25 Sync Plate Russian twist IMPORTANT NOTE: DO NOT DROP THESE PLATES AT ANY TIME. RX: 25/15 SC: 15/10...

7/20/18

Strength: 8x2 push press all sets above 80% Wod: 13 min amrap 50 DU 20 pistols 10 squat clean thrusters (cluster)  165/115...

7/19/18

Strength: DL 8x2 all above 80% Wod: 21-15-9 DB snatches  50/35 burpees...

7/18/18

Wod: For time 20-18-16-14-12-10-8-6-4-2 pullups 10-9-8-7-6-5-4-3-2-1 clean and jerk 165/115...