Monday 10/22/12

Skill Work
Kipping Pull-ups



"Filthy 50"
For time:
50 Box jumps, 24"/18"
50 Jumping Pull-ups
50 KB Swings, 1 pood (men and women)
50 Walking Lunges
50 KTE
50 Push Press, 45# (men and women)
50 Back Extensions
50 Wall Balls, 20#/15#
50 Burpees
50 Double-unders


Finale:  2 min/leg in the flamingo stretch (hip up on a box) and 2 min/shoulder on a lacrosse ball


Lori G. and the bar-facing burpee

4 comments:

Lori Newburn said...

"Filthy 50"
For time:
50 Box jumps, 18"
50 Jumping Pull-ups(24"box)
50 KB Swings, 1 pood
50 Walking Lunges
50 KTE
0 Push Press, 45#
50 Back Extensions
0 Wall Balls, 20#/15#
0 Burpees
0 Double-unders

At 35 minutes

Rowdy said...

"Filthy 50"
For Time: (35min limit)
50 Box Jumps, 24"
50 Jumping Pullups
50 KB Swings, 1 pood
50 Walking Lunges
50 KTE
50 Push Press
5 Wall Balls 14#
0 Burpees
0 Dbl-Unders

Tracy said...

Filthy 50
For time 35 min cut off
50 box jumps 15"
50 jumping pull-ups
50 KB swings
50 walking lunges
50 KTE
50 Push Press 33#
50 Back Extensions
48 wall balls, 10#
0 Burpees
0 double-unders

Mrs. G. said...

Filthy 50

got to 30 wall balls
still had 20 wall balls , 50 burpees , and 50 double unders to go,

 
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