"TOUCHDOWN"

Warm-Up/Stretch:

3 Rounds for Time (7-14-21):

Kettlebell Swings (65#/40#)
Pull-Ups
Air Squats

Strength:

21 Burpees (7-7-7) w/o Push-Up

W.O.D.:

3 Rounds for Time (7-14-21):

Sumo Deadlift High Pull (60#/40#)
Push-Ups
Dumbbell Thrusters (80#/60#)

5 min AMRAP
5 Ground to Overhead 155#
12 Wallball 20# 10ft
2 min Rest
5 min AMRAP
10 KBS 1.5pood
10 KB SDHP 1.5pood
10 Over the Bar Burpee
2 min Rest
Max Double Unders in 2 min

I got:
3 rounds +2
2 rounds +4 burpees
20 DU(!)

Really happy about getting some DUs up on the board, even though I did them pogo-style.

WOD: "The Filthy Fifty"

For time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
Post time to comments.

5 min AMRAP
5 Ground to Overhead 155/105 (sub push-ups; hand strain)
12 Wallball 20/14 10ft
4rounds +6

2 min Rest

5 min AMRAP
10 KBS 1.5/1pood 10 KB SDHP (12kg)
1.5/1pood
10 Over the Bar Burpee
Two complete rounds

2 min Rest

Max Double Unders in 2 min, 167 singles

5 rounds for max reps. There is NO time component to this WOD.

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pullups

---

BW=155
All pull-ups were dead-hang

bench/pullup
14/11
9/9
7/7
7/8

6/6

43/41

A. Front Squat 1 RM in 15 min
B. 5 rounds (start each round with the next movement)
200m run
10 Burpees
15 Wall balls
10 T2B

A. 330
B. 2:01, 2:04, 2:06, 2:14, 2:02

There is no description for this WOD as it is stat.

1-1-1-1-1-1-1
95-105-115-125-135-145-155 (fail)

Kettelbell:
(16kg x35) x4 w/ 30 sec rest (last set 20 sec rest)
(24kg x15) x3 w/ 20 sec rest (last set no rest)
Run a mile AFAP.

AMRAP HSPU in 7 Minutes- 54

5 Rounds
Row 1 Minute (Calories)
Thruster 1 Minute (95/65)
Rest 4 Minutes

142

One of my best WOD's ever