WOW - week #14

WOD 1

Second 1/2 - Filthy 50

50 Push Press
50 Russian KB Swing (53/ 35#)
50 Wallball (20/ 14#)
50 Burpees
50 Double Unders

Compare to 4/2/12

WOD 2

Press
5-5-5

Weighted Pull-ups
5-5-5

Compare to 4/3/12

WOD 3

Jerry

Run 1 Mile
Row 2000 Meters
Run 1 Mile

Compare to 4/4/12

WOD 4

First 1/2 - Filthy Fifty (variation)

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (#35/26.5)
50 Walking Lunges
50 Toes to bar

Compare to 4/5/12

WOD 5

21-15-9 = Strong

Up to 21 Squat 1.5 x BW (2:00 time limit)
Up to 15 Ground to Overhead 1 x BW (1:30 time limit)
Up to 9 Dead-Stop Deadlift lift 2 x BW (1:00 time limit)

Rest fully between exercises 

In the squat – The bar may not be rested on the rack
In the C&J – The bar may be rested on the floor
In the Deadlift – No touch and go. Please stand between reps

If the athlete finish the max number of reps – Advance them to:
Back Squat --> Front Squat
C & J --> Snatch
Deadlift --> Deficit Deadlift

Compare to 4/6/12

WOD 6

Team Angie with Running
In teams of 2 perform:

200m Run - alternating athletes, while the other accumulates reps on the following team chipper:
 - 100 Pull-Ups
 - 100 Push-Ups
 - 100 Sit-Ups
 - 100 Squats

Compare to 4/7/12