May 30th it’s Payday and Time to Earn that Money

Posted: May 29, 2014 in WODs

My parting gift to you is:



Power Clean 5×3 (add 2.5 lb. to last workout)


Power Clean 3 RM + Max rep front squat
One your last set of power cleans before dropping the weight perform a single set of max rep front squats with your 3 RM weight.


Filthy Fifty

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders


And please remember to live every week like it’s shark week:

  1. Gerard says:

    The Month of Keith is over. Have to give him a shout out. It was a challenging month. I think of the movie Book of Eli don’t know why. I guess the workouts made me find religion or it may be the work of the devil. Anyway it was a good month. Yuki up next. Looking forward to what’s in store.

  2. Gerard says:

    Oh yea, Filthy Fifty, just came in under the cap 29:47.

  3. Yuki says:

    22:08 TGIF! Really!
    And it’s last day of Whole30~!

  4. Charles " Spanky" Gilliam says:


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