Filthy Fifty

• 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 Source: Workout Of The...

Gas

A. Group warm upB. WOD demoC. 4 – 5 min AMRAPS | rest 2 minutes between rounds1. 250m sled push | guys: 2-45,2-25 | gals: 2-45, 2-10AMRAP thrusters 65/552. 400m runAMRAP cal row*keep total reps for both AMRAP Source: Workout Of The Day

Chrome

A. Group warm upB. WOD demoC. EMOM 125-10 barbell rows1-3 negatives5-10 barbell/db bicep curlsrest 2 EMOM 1220 sec static ring hold20 sec handstand hold20 sec hollow body hold Source: Workout Of The Day