Tag Archives: air squats

WOD 20140303

Filthy Fifty

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 20 Kg Kettlebell
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20 Kg Kettlebell
50 Back extensions
50 Air Squats
50 Burpees
100 Single unders (rope jumps)

27:56

WOD 20140110

Warm-Up
1000 m Row
2 Times the following:
15 Squats
15 Hindu Push-ups
15 Knee Hugs
15 Back Extension
15 Front Rolling Bridge
15 Back Rolling Bridge
Workout
Squat 3 x 5
20-40-70-92,5
3 X 90 x 5
Shoulder Press 3 x 5
20-30-40-45
3 X 47,5 x 5
Deadlift 1 x 5
60-80-120-135
3 X 137,5 x 5
Chin-Ups 3 x 5
5 x BW
3 X 5 Kg x 5