“Filthy 50”

“Filthy 50”
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking Lunges
50 Knees to elbows
50 Push press (45/35)
50 Deadlifts (95/65)
50 10ft Wallball (20/14)
50 Burpees
50 Double unders

29:52rx

Advertisements

1/24 @ 6pm

2 Rounds
25 Box jump, (24/20)
25 Jumping pull-ups
25 Kettlebell swings (35)
25 Walking Lunge
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions/Stiff leg deadlift (95/65)
25 Wall ball shots (20/14)
25 Burpees
25 Double unders
Post time to comments. Compare to 111221.

26:33 w/8ft wallball

7/18 @ 5:30pm – “Fran” – Patriot

Scale this such that you finish in under 4 minutes. Best to use the same rep scheme, but switch to jumping pull-ups when your pull-ups give out and use a weight that will let you get through all the thrusters with no more than one break per round.

Overhead Squat
2-2-2-2-2

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

OHS
55-55-75-75-fail

My hand placement is totally off on the OHS….my wrists and left shoulder wanted to die so I didn’t try going any heavier.  Pretty sure I could get more weight up if I could get the hand placement right and stabilize my core a bit better.  Haven’t done these in a while so I’ll have to work on them more….

METCON – “Fran”
Scaled to 55lbs and jumping pullups
Time: 4:04

6/9 @ 5:30 – Patriot

W/U
10 Junk Yard Dogs
10 Over/Unders

Clean
1-1-1-1-1-1-1

21-15-9
Thrusters (65/45)
Jumping Pull-ups

Squat Clean – 85-85-85-105-105-105 (bad form)-85-95

Metcon: 3:48 rx’d

12/7 @ 6pm – “Dirty Thirty”

Accumulate 10 Skin the Cats.

“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kettlebell Swings (1.5/1)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wall Ball Shots (20/16)
30 Burpees
30 Double Unders

Time: 18:36

This was a tough WOD. I’m surprised I made it through after my pathetic performance yesterday. Happy to have finished (as prescribed) and with an acceptable score. Pretty sure I’ll be sore all over tomorrow. Totally worth it though…

10/26 @ 7pm

2 Squat Snatches (~80% of 1RM)
Run 400m
2 Squat Snatches
20 Jumping Pull-ups
2 Squat Snatches
Run 400m
2 Squat Snatches
20 Burpees
2 Squat Snatches
* For every missed snatch, immediately perform a 5 burpee penalty.
Post time to comments.
The goal of this WOD is to test your ability to perform complex movements when you are fatigued and hypoxic. Try not to miss snatches (so take your time setting up), but go as fast as you can. Choosing the correct weight is critical to this workout – pick a weight you can normally perform with some ease, but that is not too light. It should take all of your concentration and effort to complete the snatches.

Time: 9:51 / 32 lbs.

Suck. Big time.