WOD 20140825 Monday

BENCHMARK WEEK!!!!!!

This week we will performing classic Benchmark WODS. In 6-8 weeks we will perform these exact WODs again so you can see your progress. It is very important that you keep up with your times, weights used, and any scaled movement. That way you have a good baseline to determine how much you have improved. THERE WILL be a Swag prize for the top male and top female with the most improved times, plus braggin’ rights!! Have fun and hit it hard!

Strength:

10 Mins of Handstand Push Work

Conditioning:

“Filthy Fifty”

For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings 55/45#
50 Lunges
50 Knees to elbows
50 Push press, 45/35#
50 Good Morning 45/35#
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders

Homework:

WOD Demo with Ryan Johnston, Adam Reed and Kumar Agarwal – video [wmv] [mov] [HD mov]

 

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Posted in Today's WOD

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