Intermediate & advanced WODs: Saturday 120616

Intermediate & advanced WODs at HR:00 and HR:45
A: Russian gymnastics warm-up

B: “The Filthy Fifty”
For time:
50 Box jump, 24″ 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#/14#
50 Burpees
50 Double unders

* * * * *

High Noon Hero WOD at noon and 1pm at 26th Street, be sure to pre-register via Zen Planner

“Daniel”

For time:
50 Pullups
400m Run
21 Thrusters 95#/65#
800m Run
21 Thrusters 95#/65#
400m Run
50 Pullups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

Come Join in.
-HNHW Crew

JP shows us there are more things you can Turkish get up than KBs, DBs, and barbells:

Here’s what’s on tap for Sunday’s intermediate/advanced WODs at HR:00

A: Shoulder press 3×5
Shoulder press 1×15

B: For time:
21 Burpees
21 Pullups
100ft 45# Overhead Lunges
15 Burpees
15 Pullups
100ft 45# Overhead Lunges
9 Burpees
9 Pullups
100ft 45# Overhead Lunges