Filthy 35's?

This was one of the first WOD's ever RX'd for me by OPT...way back in May '07.

Any guesses on what my time was?

For Time:

35 Box Jumps - 20"/14"
35 Jumping Chin-Ups
35 Sit ups
35 DB Thusters - 10/20 lbs/h
35 KB Swings - 1Pood
35 Walking Lunges
35 Barbell Push Press (choose your poison)
35 Back Extensions
35 Push Up Burpees
35 Double Unders

Post time and comments to comments.

"The less strength you have, the more important it is to have more."

..Coach Rippetoe


A1. Front Squat, 5-3-1-5-3-1, 120 sec - second wave (5-3-1) should be 5% larger than each respective rep.

A2. Chin-ups, 1 x 6 sets, 120 sec - full reps, weighted, band assisted, or negatives

B. OHS, 15 x 3 sets, 180 sec

C. Side Bridge - accumulate 3 mins/side in fewest sets possible - 20 sec rest between fractions.


Post loads to comments

WED WOD

AMR in 20 mins:

Row 250m
15 Push-ups (negatives OR from toes) - make it tough for yourself
15 KBS - 24 kg/16 kg

Post # of rounds to comments

Anyone Need Gas?

3 rounds for times:

10 DL @ 60% 1 RM
20 Push-up Burpees
30 Squats

Rest = 2 x the work time per round

Post time for each round

Ex: Time for round 1 = 1:30, Rest = 3:00

GO HARD!!!!

A. Power Clean, 1 x 10 sets, 60 sec - use the same weight for all 10 sets...make it tough.
B. Split Jerk, 5-5-5, 180 sec
C. GHD Sit-ups, AMRAP in 2 min

Post loads and GHD reps to comments

Take a moment....

Alright gang,

Next time you dash out for your little "indulgence" think back to this video...

Arti, I apologize ahead of time if this offends you.


http://www.youtube.com/watch?v=mYyDXH1amic

This will warm you up....

Tabata Mash-up - 20 sec work/10 sec rest x 8 sets/exercise...rotate though exercises in an A1/A2/A3/A4 fashion.

DB Push Press - 25/15
Box Jumps - 20"/14"
Squats
Unanchored Sit-ups

Post # of reps for each scope to comments.

Monday Nov 15, 2010
A1. Bench Press, 1-1-1-1-1-1, 120 sec
A2. Chin-ups, 1 hard rep X 6 sets, 120 sec.
+
4 sets for time:
24 DB Walking Lunges - 25lbs/hand (male) 15lbs/hand (female)
12 Push-up Burpees
Rest 2 x the amount of time it took to complete the set.

Friday Nov12
A. Push Jerk, 3-3-3, 180 sec
B1. Push Press, 10-15 reps x 3 sets, 60 sec
B2. KB or DB Swings, 15 reps x 3 sets, 60 sec
C. DB Press AMRAP X 2 sets, 120 sec - 25lbs/hand (male) - 15lbs/hand (female)

Wednesday Nov 10, 2010
10 sets for max reps:
20 sec squats
20 sec push-up burpees
100 sec rest

MONDAY WOD

Mon Nov 8th
A. Deadlift, 1-1-1-1-1-1. 240sec
B. Bench Press, 2-3 reps X 5 sets, 240 sets
c. Row Sprint 500m

Friday

A1. Back Squat, 10-10-10-10, 180 sec
A2. Chin-ups (any style - weighted, band, no band), 3-5 hard reps x 4 sets, 180 sec
+
For time:
25 GHD Sit-ups
35 Hanging Knee Raises (raise thighs above parallel)
45 Unanchored Sit-ups

Post loads for squats and chin-ups and metcon time to comments.

Hump Day

A. Row Sprint 20 sec x 3 sets, rest 120 sec between sets - post average pace to comments

B. Squats in 20 sec x 4 sets, ret 90 sec between sets - post lowest score to comments

C. KB or DB Swings in 20 sec x 5 sets, rest 60 sec between sets - post reps and weight used to comments