Filthy Fifty

Warmup:
run 100 meters
10 pushups
run 100 meters
10 situps
run 100 meters
10 squats
run 100 meters
handstand practice

WOD: "Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time 41:20

I finally worked in some double unders on this WOD. I did 25 double unders and 75 singles. Really feeling the 4 days of feasting.

KELLY

Warmup:
15 ring pushups
15 knees to elbows
15 box jumps
muscle up practice

WOD: "KELLY"
5 rounds for time of:

• 400 meter run
• 30 box jumps (20") - I used 24"
• 30 wall ball (20#)

Time 38:05 Rx + 24" box

Last time I did this my time was 37:35 so I slowed a bit. Must have been the beer I had watching the Titans win last night.

Front Squat - K2E

Warmup:
3x10 back extensions
3x10 windmills (30# dumbbells)
1x10 handstand pushups
1 minute handstand (level 2 event)
1x5 push jerk (77#)
3x5 push jerk (135#,177#,221#)

WOD: "Front Squat - K2E"
5 rounds for time of:

• 10 front squats (155#)
• 10 knees 2 elbows

Time 10:30 Rx

Everyone said I did 5 rounds, but I don’t know. Lt usually beats me at stuff like this. I lost count somewhere around round 2.

Friday the 19th

Warmup:
2x15 situps
2x15 ring pushups
2x15 overhead squats (pvc)
vertical jump (level 2 event - 24")
muscle up practice
3x5 overhead squats (95#,115#,135#)

WOD: "Friday the 19th"
10 rounds for time of:

• 40 yard dash (20 yard shuttle run)
• 5 box jumps (large black box - 36")
• 5 burpees
• rest 30 seconds between rounds - start next round from prone position

Time 13:53 Rx

I passed Level 2 Athlete today!!!!

Mystery WOD

Warmup:
1 dip w/ 1/3 body weight (level 2 event - 70#)
1 pullup w/ 1/3 body weight (level 2 event - 70#)
15 situps
15 pushups
15 dips
15 wall balls (20#)

WOD: "Mystery WOD"
Run 1 mile w/ partner tossing a 20# medicine ball back and forth between you for time.

Time 17:00 Rx

I ran the 1st half mile with Kim (aka Old Butt), but he bailed on me, so Evan (aka Sea Monster) stepped in for the 2nd half.

Back Squats + Clean & Jerks

Warmup:
30 V-ups (level 2 event)
15 knees to elbows (level 2 event)
double under practice
3x5 back squats (135#,185#,225#)

WOD: "5,5,5,5 Clean & Jerks"
4 sets of 5 reps of clean & jerks

1. 135#
2. 155#
3. 175#
4. 195# PR
   

I think my previous 5-rep PR for power cleans was 185#. My 1-rep PR is 220#.

FRAN

Warmup:
1x 3/4 body weight power clean (level 2 event - actually lifted 165#)
1x 1/2 body weight power snatch (level 2 event - actually lifted 135#)
15 snatch balance (15#)
15 situps
15 back extensions

WOD: "FRAN"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 8:52 Rx

This was 2 minutes slower than my PR. I did yak.