Author Archive: Andrew Thompson

10/11/17 WOD

Every 2:00 for 20:00 (10)
1.1 High hang clean
Build to today’s heavy technical double

EMOM 5:00
Clean pull x 2
80-110% of 1rm

4 sets for quality:
12 alternating front rack box step ups, AHAP
(Across; Box at knee height)

3 Rounds for Quality:
5 yoga pushups
10 PVC cuban presses
75m Waiter’s Walk AHAP R
75m Waiter’s Walk AHAP L

10/9/17 WOD

“The Filthy Fifty”
For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 55/35#
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall balls, 20/14#
50 Burpees
50 Double unders

Compare to 5/14/14, 6/25/13, 1/10/13.