WOD
Tuesday 20240716
Filthy 50
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
50 walking-lunge steps
30 knees-to-elbows
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
50 double-unders
Pay attention to the 50 rep rounds
Monday 20240715
3 strict pullups every minute on the minute until you fail.
Rest 3 minutes
08 seconds hanging from a pull up bar. Every minute on the minute until failure.
Saturday 20240714
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
Friday 20240712
3 rounds for time of:
800/1,000-meter row
150-foot handstand walk ( Handstand Walk )
Thursday 20240711
For load:
10-10-7-7-4-4-1-1
Back squat
– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.
Wednesday 20240710
Tuesday 20240709
5 Rounds

7/10-calorie Echo bike
10 burpees
Monday 20240708

12 rounds for time of:
200-meter sprint
200-meter jog
Sunday 20240706

Saturday 20240706
Ruck 3 miles