In WODs

Warm-up & Mobility: 15 Minutes

Conditioning:

Fitness: “Not so Phresh 25” – AMRAP in 20 min of –

  • 25 Box jumps
  • 25 Ring rows
  • 25 Kettlebell swings
  • 25 (steps) Walking lunge (left/right=2)
  • 25 Sit-ups
  • 25 Push press (light bar or dumbbells)
  • 25 Back extensions
  • 25 Wall balls
  • 25 Burpees
  • 25 singles

Performance:  “Filthy 50” – For time – RX is ON –

  • 50 Box jumps (24/20″)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (16/12k)
  • 50 (steps) Walking lunge (left/right=2)
  • 50 Knees to elbows
  • 50 Push press (45/35lb unloaded barbell)
  • 50 Back extensions
  • 50 Wall balls (20/14lb)
  • 50 Burpees
  • 50 Double-unders

  

  

 

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