Aug 30, 2016

Wednesday 2016.08.31

Warm-up:- Row 500 m
- Jump rope 1 min
- 15 air squats
- 15 push ups
- 5 strict pull ups
- 10 mins WOD specific warm-up/practice as desired

WOD:

The “Filthy 50”

For time:
50 Box jump (24 inch box)
50 Jumping pull-ups
50 Kettlebell swings (35lbs)
50 Walking Lunge (50 steps)
50 Knees to elbows
50 Push Press (45 pounds)
50 GHD Back Extensions
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double Unders (2:1 Single Unders)

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)

- Finish with foam roller as needed


Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


13 comments:

Patrick Rood said...

28:52. Subbed 3x SU for DU. Very, very tired.

AARON DEVAN said...

25:20 - Rx.

David Batchelor said...

Scaled at 35 reps per in 23:33. Heat was a factor here in our box without A/c

Sara Cheatham said...

43:42
green banded Pull-ups
10# med ball
50 TTB
35# PP
100 single unders instead of DUs
Fatigue has set in. Sleep is a priority tonight!

Matthew DeSabio said...

29:56 @ 50 reps per. 100 single unders. Owwee.

Matt Slyder said...

31:35 Rx kw (25# lunge, 100 SU)

Dwayne Beasley said...

30:11 by the numbers with 100 SU.

Oleksii Tsariuk said...
This comment has been removed by the author.
Oleksii Tsariuk said...

20:33(rx)

Oleksii Tsariuk said...

Good job, what was the hardest part?

Sara Cheatham said...

doing it the day after sprints!

AARON DEVAN said...

I crashed during the wallballs. This was a min slower than my last. I think sleep and nutrition played a factor. I was hoping for sub 23:30

Brendan Hobbs said...

Did it Friday morning 41:50 subbed sit-ups for GHD back extensions.