WOD 8.8.13 Filthy Fifty

Level 1

A. Accumulate equipment and go through Filthy Fifty

B. “Filthy Fifty Starter”
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings (35l

b/25lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 16/12 pound ball
50 Burpees
50 Single Unders

C. Foam Roll Lats, Glutes, and Calves

_____________________________________________

Level 2

A. 3x (For Form and Speed)
20m Bounding
10 Depth Jumps (24/20)

B. “Filthy Fifty”
For time:
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

*Compare to 11/4

C. Foam Roll Lats, Glutes, and Calves

 

Those Burpees Suck 03

Those Burpees Suck 03 (Photo credit: steve caddy)

Advertisements

Leave a Reply or Log your Workout

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s