Dec 30, 2014

Wednesday 14.12.31

Main WOD "Filthy 31s" 
1RFT, 20:14 min Time Cap

Buy In - 365m Row

- 31 Sumo Deadlift High Pull w/ KB 53/35#
- 31 Pull ups
- 31 Push Press 95/65#
- 31 Abmat Sit Ups
- 31 Thrusters 95/65#
- 31 Wall Balls 20/14#
- 31 KB Swings 53/35
- 31 Box Jumps 24/20"
- 31 Double Unders
- 31 Overhead Squats 95/65#

Buy Out - 365m Row

Strength Work: Strict Press
- 2x 3 @ 80/85% then Max Reps at 90%

Assistance Work
- 5x 10 Push Ups -or- Dips

Post loads and results to

Travel WOD

- 200m Sprints
- 10 Hand Release Push Ups

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Say Good-by to 2014!!! The Filthy 50 have been modified and time capped to reflect your favorite movements throughout the previous year. You will need 1 bar, kettle bell, box, med ball, and rope to complete this WOD. If equipment is sparse, stagger start and try and catch the athlete in front of you. This should be a fast paced WOD where you attempt big sets of each movement while minimizing breaks. Rest during transitions.
  • Active Recovery: Sit Ups and Box Jumps are good opportunities rest up for a surge
  • Position your equipment wisely... the farther your stations are separated, the more natural rest is built in
Scoring: Time completed or reps completed if time capped.

Scaling: Reduce KB weight to 44/24#. Reduce Bar weight to 75/45#. Substitute Double Unders with Singles at 1:1. See your closest CF-L1 Trainer for more scaling options.

Strength Work: Strict Press. 2 sets of 3 at 80/85% and then max reps at 90%. Make sure you rest at least 2-3 minutes between each set. Remember the points of performance:
  • Stance is with the heels at hip width
  • Hands just outside the shoulders
  • Bar resting on the "rack" or "shelf" created by the shoulders
  • Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Closed grip, with thumbs around the bar
Assistance Work: Pick your poison - Dips or Push Ups. Idea is 5 attempts of 10 unbroken reps. When you break, stop, rest, try again.


Chuck Lawrence said...

Rx, 218 on final row at time close! Happy New Year everyone!!!

Allan Jackman said...

Argh, 92 meters left to complete the chipper. The guy I was working out with completed it with 1:13 remaining.

Jimmy Chen said...


A day late, I know, but I was out partying...
...okay, I just got lazy and did what any 30-something would do on NYE - go to bed by 2200.

So anyways, scaled only the bars @ 75# and finished with only five seconds to spare. I don't know about the guy that Allan saw, though. Dude must have some insanely efficient metabolic pathways...