WOD Thu 10-11-12 “Filthy Fifty”

WOD Wed 10-10-12
October 9, 2012
WOD Fri 10-12-12
October 11, 2012

WOD Thu 10-11-12 “Filthy Fifty”

Katie P. – game face on the rower!

Warmup: 
400M Run
5 minute mobility circuit – shoulders, hips, posterior chain & calisthenics
Move right into WOD movement setup
 
WOD: ‘Filthy Fifty’
Complete the following for time:
50 reps – Box jumps 24″/20″
50 reps – Jumping pullups
50 reps – Kettlebell swings 16/12 kg
50 reps – Walking Lunges
50 reps – Knees to Elbows
50 reps – Push Press – 45/35#
50 reps – Back Extensions (Sub good mornings with 45/35 if necessary)
50 reps – Wallballs 20/14
50 reps – Burpees
50 reps – Doubleunders
 
For Intermediate and Beginner athletes – we will scale the number of reps as appropriate (25 of each, 20 of each etc.)
 
Cool Down: Minimum 2 laps walk down, roll out shoulders and low back on foam roller, targeted LAX ball work 
 
Post time to comments and don’t forget to update your benchmark WOD log!