Monday 21 January

Amy getting it done!

WOD:

Conditioning:

“Filthy Fifty”

For time:
50 Box jump @ 24/20
50 Jumping Pullups
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

Compare to 2 October

SCALES:

Gold

Conditioning:

“Lordy Forty”

40 Box jump @ 24/20
40 Jumping Pullups
40 Kettlebell swings @ 1 .0/0.75
40 Walking Lunge
40 Knees to Elbows
40 Push Press @ 45/35
40 Hip Extensions
40 Wall Ball Shots @ 20/14
40 Burpees
40 Double unders or 80 Singles

 Silver

Conditioning:

”Dirty Thirty”

30 Box Jumps @ 20/18
30 Jumping Pullups
30 Kettlebell swings @ 0.75/0.5
30 Walking Lunges
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

Conditioning:

 ”Terrible Twenty”

20 Box jumps @ 18/12 (or as needed)
20 Jumping Pullups
20 Kettlebell Swings @ .75/0.5 (or as needed)
20 Walking Lunges
20 Knee Tucks
20 Push press @ 35/11
20 Hip extensions
20 Wall ball shots @ 14/10
20 Burpees
20 Double unders or 50 singles

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