9 AM class only today!
WOD:
“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
Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
Post time to comments.
Compare to Wednesday 18 January and Sunday 11 March
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
WARMUP:
5-10 minutes of Group Dynamic warm up drills.
Set up work stations and perform 5-8 reps of each movement as needed.
PERFORM COOL DOWN/ MOBILITY POST WOD!!!
Stay moving up and moving until your heart rate begins to return to normal and you can control your breathing!