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Filthy Fifty

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Workout

Saturday

Warm-up

Class 400m jog (or 2:00 bike/row if cannot run)!

Then...

4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms

Workout

Filthy Fifty (Time)

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

Cool Down

FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, October 12, 2019

Male Clients

Female Clients

Jocelyn
Sackett

Saturday 7:30am WOD

27:41

Chantel
Robinson

Saturday 7:30am WOD

28:01

Mayra
Martinez

Saturday 7:30am WOD

30:45