Skill of The Week – 50 DU
For Time
3 MU
1 Clean and Jerk @ 225#/155#
3 MU
2 Clean and Jerks @ 205#/140#
3 MU
3 Clean and Jerks @ 185#/130#
3 MU
4 Clean and Jerks @ 165#/115#
3 MU
5 Clean and Jerks @ 145#/100#
*** Load your plates so that you can drop weight quickly
Skill of The Week – 50 DU
Strength - Back Squat 5 @75%, 3 @85%, MAX @95%
10 RFT
200m row
1min rest
Skill of The Week – 50 DU
Strength - Bench 5 @75%, 3 @85%, MAX @95%
7 RFT
7 FS @ 135#/95#
7 Pull-ups
Skill of The Week – 50 DU
ME - DU 3 attempts
" FILTHY FIFTY "
50 box jumps @ 24"/20"
50 jumping pull-ups
50 KB swing @ 24kg/16kg
50 walking lunges
50 Knees to Elbows
50 Push press @ 45#
50 back extensions
50 wallballs @ 20#/14#
50 burpees
50 DU
Skill of The Week – 50 DU
Strength - DL 5 @75%, 3 @85%, MAX @95%
2 Rounds for Reps
1min max DU
1min rest
1min max HSPU
1min rest
1min max DU
1min rest
1min max ring-dips
1min rest
1min max DU
1min rest
1min max push-ups
1min rest
Skill of The Week – 50 DU
Strength - Press 5 @75%, 3 @85%, MAX @95%
Every 30 Seconds for 10 min
Perform 1 Power Snatch - 1 Hang Power Snatch - 1 OHS
Go as HEAVY as possible
Skill of The Week – 15 Skin the Cats 10min AMRAP 7 DL@ 225#/135# 25 DU
Skill of The Week – 15 Skin the Cats
" TOMMY V "
21 Thrusters @ 115#/75#
12 15' Rope Ascents
15 Thrusters @ 115#/75#
9 15' Rope Ascents
9 Thrusters @ 115#/75#
6 15' Rope Ascents
Skill of The Week – 15 Skin the Cats
Strength - Back Squat 3 @70%, 3 @80%, MAX @90% 5-3-3-1-1-1 Push Jerk TOMORROWS WOD HAS ROPE CLIMBS BRING PANTS OR HIGH SOCKS !!!
Skill of The Week – 15 Skin the Cats
Strength - Bench 3 @70%, 3 @80%, MAX @90% 4 RFT 300m Row 6 Power Clean @ 155#/110# 9 T2B