Work Capacity / Stamina

For time:
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions

Then:
21-15-9
OHS @ 95#
SDHP @ 95#

Time: 4:21

Benchmark "Filthy Fifty" / Work Capacity

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: 17:31 (PR)

Then:
AMRAP 20 min.
400m Run
2 Squat Snatches @ 135#
3 Pistols each leg (alternating)
4 Handstand Push Ups

Rounds: 7

Work Capacity

AMRAP 20 minutes:
10 Wall Ball @ 20#
10 GHD Sit Ups
10 GHD Back Extensions

Rounds: 10 + 20 reps

Strength / Stamina

Shoulder press 3-3-3-3-3
1) 115#
2) 125#
3) 135# Fail
4) 135# Fail
5) 130#

Then:
3 Attempts at max rep parallette HSPU
1) 3
2) 2
3) 3

Then:
3 Rounds of:
20 Ab mat sit ups
20 GHD Back Extensions
20 Push Ups

----------------------------

Report

• WOD TOD: 11:30am
• Body: quads, lats, traps are sore
• Sleep: 7.5 hours
• Power Lung: 3x10am
• Fish Oil: 4 teaspoons AM, 1 at lunch, 3 before bed
• Static Stretch: 10 minutes full body
• Foam Roll: Legs and back for 5 minutes

• MWOD: None

Work Capacity

Complete as many rounds as possible in 14 minutes of:
10 Wall Ball Shots @ 20#
10 Overhead Squats @ 95#
10 GHD Back Extensions

Rounds: 6+4 reps