Warm Up:
15 minutes to get warm
Skill:
Pick one. 10 min.
Wod:
The "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
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Yeah 6am!
ReplyDeleteOnce in a lifetime burst of motivation to get me out running 5km to the gym in -26 degree weather. Filthy Fifty was definitely a good way to start a friday though.
27:12
24" box
35lb KB
45lb bar
GHD back extensions
20lb wall balls
Time for a nap
time to eat and stretch!
ReplyDeleteamazing caitlin RAN to the box and then did the fifty ... f!
16:3.... something I think.
rx'd w/ 45# kb swings.
okay, now i'm feeling sleepy ...
By the way, you're not fooling anyone by throwing a "happy" in front of the "filthy" haha
ReplyDeleteI came in first among the 50 year olds at the 6 AM group. Statistics are a wonderful thing.
ReplyDelete45# kb, sans DU, replaced by double skips, all in a clean 35 minutes
Rob needs a nick name. He has an uncanny ability to make things happen. My vote- "Kreskin"
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