Author Archive: Misty

On a 14:00 clock
0-11:00
21-15-9
C2B
*Sub jumping C2B
Med ball clean
Row for cal
11:00 – 12:00
Rest
12:00 – 14:00
HS walk for distance
*Sub bear crawl
*2 mats = 1 rep

20:00 for quality
Burgener warm up x 2
50M SC carry R AHAP
50M SC carry L AHAP
3 inch worm
8 palloff press R
8 pallof press L
*Work in 20:00 while you are waitng to do the WOD

EMOM 5:00
Split jerk x 3
Empty BB or lighter
*Lite sub 5 strict T2B

Every 2:30 for 15:00 (6)
:20 hollow hold
10 PP 115/75
Rx+ 135/95
Run 100
*Record all 6 times
**Lite sub DB press

Walk 1 lap

4 RFQ
8 DB bent row R AHAP
8 DB bent row L AHAP
5 halo R
5 halo L

Take 10:00 to build to starting FS weight

Every 2:30 for 10:00 (4)
FS x 4
Start at challenging weight and build as able

Every 1:30 for 15:00 (10)
Hang snatch + OHS
Start at moderate weight and build but prioritize
technique over load

Jog easy mile

OPEN GYM
Every 1:30 for 15:00 (10)
1-3 ring muscle up or attempt
or
3 ground assisted muscle up

COMMUNITY WOD
The Filthy 50

Every 6:00 for 18:00 (3)
Run 800

4 sets AHAP across
8 bench
8 lateral step up
8 DB bent row