FUNday

5 Rounds for TIME:

   5 Devil Press (50/35)

 10 Pull-UPs

 15 Wallballs

 Anchor RUN with a Plate (45/25)

"People do not decide to become extraordinary. They decide to accomplish extraordinary things."

                                -Sir Edmund Hillary

Thursday

4 Rounds for TIME of: 

 10 In & Out Tire Flips

 200m RUN

 30m Bear Crawl

 200m RUN

 10 Sledgehammer Strikes

Catching Up with Chuck Carswell

Wednesday

EMOM for 20 minutes:

 EVEN: 8 Hand Release Push-UPs

   Odd: 5 Bench Presses (65% 1RM)

Tuesday

Part 1
15 minutes to work up to a 3rep MAX Shoulder Press

Part 2
With an empty bar, complete:
 5 Hang Power Snatches
 5 Hang Muscle Snatches
 5 Hang Power Snatches

Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.

Ramp up to your workout weight in 2 sets.

Part 3
AMRAP in 10min of:
  5 Hang Power Snatches (135/95)
  15cal ROW,Ski or 200m RUN

Monday

Filthy 50

For TIME:
 50 Box Jump 24”
 50 Jumping Pull-UPs
 50 KB Swings  35*

 50 Lunges
 50 Knees 2 Elbows
 50 Push Press 45*
 50 Back extensions
 50 Wallballs 20*
 50 Burpees
 50 Double Unders

Resources:
WOD Demo: Filthy Fifty
The Box Jump
Jumping Pull-Up Demo
The Kettlebell Swing
The Walking Lunge
The Knees-to-Elbow
The Push Press
The Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under