“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD
Deadlift
15 min build of to 3RM
then…
For time:
– 400m Run
– 15 Ground to OH
– 800m Run
– 15 Ground to OH
– 400m Run
Overhead Squat
5-5-5-5-5
then…
5 rounds
– KB swings 80-40-20-40-80x (1.5/1)
– HR push-ups 40-20-10-20-40x
– Box jumps 20-10-5-10-20x (24/20)
Weighted Pull-ups
3-3-3-3-3
then…
“Annie”
50-40-30-20-10
– Sit-ups
– Double unders
Skill/Strength:
Split Jerk 1-1-1-1-1
then…
Eight rounds for max reps of:
– Push press, 20 seconds (75/55)
– Rest 10 seconds
– Jumping alternating lunge, 20 seconds
– Rest 10 seconds
then…
TT Run:
– 400 m run
– 800 m run
Clean
– work up to a heavy 3
Then…
5 Rounds
– 5 deadlifts (heavy)
– 10 in and outs
– 20 double-unders
Back Squat
– build up to a 3RM in 10 min
AMRAP in 20 min of…
– 10 renegade rows (35/20)
– 15 squats
– 10 box jumps (24/20)
– 200 m run
1 mile run TT (time trial)
Directions from gym:
– R on Tucker St.
– R on Casa Loma Ave. (2 blocks)
– L on West Shore Dr.
– L on Coronado Ave. (2 blocks)
– L on Tucker St.
Then…
– max reps in 2 minutes of push-ups
– rest one minute
– max reps in 2 minutes of abmat sit-ups