WOD

Happy 50th Birthday Steve!!

A) Coaches Choice Warm-Up

B) “Filthy Fifty”

For Time:

50 Box Jumps

50 Jumping Pull-Ups

50 KB Swings

50 Walking Lunges (total)

50 Knees to Elbows

50 Push Press

50 Back Extensions

50 Wall Balls

50 Burpees

50 Double Unders

A) Not For Time Do:

500 m Row

Samson Stretch Lunge x50ft

Spiderman Lunge x50ft

then do:

2 Sets Banded Rotator Cuff Ext Rotation x10 ea.

Banded Rotator Cuff Int Rotation x10 ea.

Inch Worm + Push-up x10

B) AMRAP In 12 Min Of:

50 Double Unders

4 Muscle-ups 30

Walking Lunges

rest 5 min

AMRAP In 12 Min Of:

4 Muscle-ups

15 Kettlebell Swings (53/35)

20 Walking Lunges

A) Coaches Choice Warm-Up

B) 5 Sets

Overhead Squat x2 @53×1

*Building

C) For Time:

9-15-21 reps of:

Overhead Squat (135/95)

Burpee Box Jump Over (24″/20″)

A) Coaches Choice Warm-Up

B) In 15-20 Minutes Establish A 2RM Front Squat

C) Every 3 Min For 18 Min Do:

7 Toes To Bar

7 Deadlifts (135)

7 Power Cleans (135)

7 Push Press (135)

7 Toes To Bar

*Pick a pace and stick with it every set

A) 2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets KB Windmill x6 ea. side
Star Plank x20 sec ea. side

B) EMOM For 12 Min Do:
Odd – Dragon Flag Hold x15-20 sec
Even – Strict Chin-up x5-6 @31×3

C) For Time:
50 Wall Balls (20/14)
40 Alt DB Snatch (50/35)
30 Cal Assault Bike

A) Coaches Choice Warm-Up

B) EMOM For 15 Min Do:
Min 1 – Wall Climb x2-3
Min 2 – Ski Erg x10/8 Cal
Min 3 – Squat Box Jump w/ step down x10

rest 2 min, then do:

2 Rounds For Time Of:
500 m Row
20 Kettlebell Swings

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
AMRAP In 15 Min Of:
2 Clean and Jerk (135/95)
2 Toes To Bar
4 Clean and Jerk
4 Toes To Bar
6 Clean and Jerk
6 Toes To Bar
8 Clean and Jerk
8 Toes To Bar
etc…
At The 15:00 Min Mark Perform
3 MIle Assault Bike
*Only 1 athlete can work at a time. Partition the reps/work however you please.

A) Coaches Choice Warm-Up

B) “Helen”
3 Rounds For Time:
400 m Run
21 Kettlebell Swings
12 Pull-ups

C) EMOM For 12 Min Do:
Min 1 – GHD Sit-up x12-15
Min 2 – Step-up x5 @3131, Right leg
Min 3 – Step-up x5 @3131, Left leg