Tuesday 2 October

WOD:

“Filthy Fifty”

For time:
50 Box jump @ 24/20
50 Jumping pull-ups
50 Kettlebell swings @ 1/.75
50 Walking Lunge
50 Knees to elbows
50 Push press @ 45/35
50 Hip extensions
50 Wall ball shots @ 20/14
50 Burpees
50 Double unders

Post time to comments.  Compare to Sunday 11 March.

*35 min. cutoff

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:

 Dynamic Drills

-then-

Setup stations and do 5 reps of each movement

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