Thursday 100218 WOD

WOD
"Filthy Fifty"
Para tiempo:
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
DARE TO BE GREAT!
ENDURANCE TRAINING
1 minute ladder
3+ horas antes de tu WOD de Fuerza y Acondicionamiento

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:
Swim/Nadar, Bike,Run/Correr, C2
Esfuerzos máximos.

All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.