Aug 22, 2013

Friday 08.23.13

“Filthy Fifty (with a Friend)”

In 2-person teams, for time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back (HIP) Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double unders

One athlete works at a time, partner “rests” in the bottom of a squat. Partition reps as required, and transition with a high-5.  Each athlete must perform at least 20 reps of each movement.

Post time to comments.

Coach's Notes.  

Standard Friday mass start at 0600!  Warmup early, WOD brief and team pairings at 0550.

Compare to...2010?  Seriously?  Can't believe we haven't programmed this in over 3 years.  We'll warm you up with a team WOD, Filthy Fifty (solo) will be back again...

Pretty straightforward!  This one should be a burner, a whole lot of bodyweight exercises and no heavy loads.  If you have any questions on movement standards, talk to a coach beforehand.  Make sure you know how to set up for jumping pullups, what a KTE should look like, ideal GHD setup for hip extensions, etc...  Teammates, motivate your partners to not just work hard but also to improve form.

Coaches, be prepared to manage flow through the stations.  Staggered heats, or a shotgun start with teams starting at different movements.  Bring your ropes!

Training Videos.


Russ Ames said...

One of my favorites...havent done forever though. Good times!

Allan Jackman said...

John & I - 18:24

I did lose count on the wallballs, so I had to go back and complete 2 reps that I skipped before proceeding.

monroe said...

Got in late and missed the start. I'll look to pair up with someone this afternoon.
Rowed for warmup, did some mobility on the sticky parts, then:
Front Squat 165x5x3
Press 115x5x3
Power Clean 145x5x3
Everything felt good, still progressing by 5lb every lift, every session.

Jacob Heppner said...

Josh & I decided to do the whole Filthy for each of us with the same application of rest. Bad idea. 35 minutes.

Matt B. said...

Did a buddy-WOD with a friend at the Y.
Part 1 - Pullup/Pushup ladder
1st rnd, 1x pullup/3x pushup
2nd rnd, 2x pullup/6x pushup
3rd rnd, 3x pullup/9x pushup
7th rnd, 7x pullup/21 pushup
Then back down to 1xpullup/3x pushup. Each person does each round, and rests while the other works.

Part 2 - AMRAP
1x pullup/3x pushup
One person works while the other rests, then switch.
Probably did 15 or so rounds each on part 2.

Planned to row sprints afterwards, but ran out of time.

scottnkelly9901 said...

IMCF Hohenfels:

43:25 (solo)

scaled as follows
35lb DB ILO KB
18lb MB ILO 20lb

scottnkelly9901 said...

IMCF Hohenfels:
Saturday - 24 Aug 13

Deadlift (1RM ~365lb)
5x5 @ 275lb

"Bodyweight Fran"
@ 5:51
*compared to Dec 2010 @ 7:something

30x tire flips (LMTV radial)