WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
SCALES:
Gold – “Lordy Forty”
40 Box jump (24″/20″)
40 Jumping pull-ups
40 Kettlebell swings, (1 .0/0.75)
40 Walking Lunge Steps
40 KTE
40 Push press, 45-lbs
40 Hip extensions
40 Wall ball shots, (20/14)
40 Burpees
40 Double unders or 80 singles
Silver – “Dirty Thirty”
30 Box jump (20″/18″)
30 Jumping pull-ups
30 Kettlebell swings (0.75/0.5)
30 Walking Lunge Steps
30 Knee tucks
30 Push press (45/35)
30 Hip extensions
30 Wall ball shots, (14/10)
30 Burpees
30 Double unders or 70 singles
Bronze – “Terrible Twenty”
20 Box jump (18″/12″ or as needed)
20 Jumping pull-ups
20 Kettlebell swings (0.5/0.25 or as needed)
20 Walking Lunge Steps
20 Knee tucks
20 Push press (35/11 or as needed)
20 Hip extensions
20 Wall ball shots, (14/10 or as needed)
20 Burpees
20 Double unders or 50 singles
WARM-UP:
Short group dynamics
Then, set up work stations and perform 5 of each movement
FOR THOUGHT:
“A Language to Diagnose: Part 6” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]