Jul 312012
 

“Filthy Fifty”

  • 50 Box jumps (60/50 cm)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (16/12kg)
  • 50 steps walking lunge
  • 50 Knees to elbows
  • 50 Push press (20/15kg)
  • 50 Back extensions
  • 50 Wall ball shots (20/14 lbs)
  • 50 Burpees
  • 50 Double unders

—–

 Posted by at 20:04
Jul 232012
 

On the minute for 12 minutes: 2-position power snatch + 1 overhead squat with a 3-second pause at the bottom. Use 75% of 1RM snatch.

—–

5 rounds, 2 minutes on, 1 minute off:

  • 2 rounds of “Cindy” (5 pull-ups, 10 push-ups, 15 squats), then
  • AMRAP of hang power cleans (50% 1RM)
 Posted by at 19:24