Saturday August 10, 2019

 

Benchmark

“Filthy Fifty”
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

 

Bootcamp

#18

Warm-up
Jump Rope (L1), Double Unders (L2)
Down dog into up dog
WOD
1 Row
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Seal Jacks
Burpees
3 Row
Dip bar hold (L1), Ring hold (L2)
4 Tuck Jumps
L-sit bar or rings
5 Row
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
6 Jump Rope (L1), Double Unders (L2)
Dip bar hold (L1), Ring hold (L2)
Recovery
Foam roll calves
Couch stretch