There is no skill work today so get right in and get warmed up so we can make sure there is plenty of time for the workout!
wod: Filthy Fifty
For time:
50 Box jump, 16/24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 26/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35/45 pounds
50 Back extensions
50 Wall ball shots, 12/20 pound ball
50 Burpees
50 Double unders
Filthy 50 Results
There will be a 40 minute cap on the workout today. If you feel you cannot make the time limitation let the coaches know and we can modify the workout so you can complete it in under the 40 minute cap. We want EVERYONE to be able to finish and enjoy the workout!!!
Anyone care to guess who these guys are? Free beverage of choice to the first one to respond!!!
I know possibly 2 Riejo & Kevin A
Ryan, Kevin, Travis and myself, Reijo?
Ryan,Kevin,Travis,ME, and Reijo.
Are we gonna do the 50 1 pood KB swings with this?
Yes, I fixed the post. I accidentally put that on the same line as jumping pullups…:-)
Yes, Grant is correct. Free Brew!!!
Is there a sub I can use for back extensions? I know there is a modified burpee, but not sure for the back extension
I’d also be interested in modification for back extension given the state of my back.
I will need a ton of modification to meet the 40 minute time cap
Jen & Craig – yes we will sub back extensions. since we only have one GHD that could be used for them, everyone will be doing Good Mornings as a sub. we can adjust depth and weight individually.
Rick & whoever else might need modifications – we will look at lowering weight as well as the reps. we’ve had people do the “filthy 40″ in the past as an example.
we’ll make it so everybody gets a chance to get their money’s worth!
I’ll claim that as soon as I can make it in! It’s been a week and unfortunately the work load is not letting up. This sucks, It’s like starting over every other week….