Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, shoulder warm up as last time, then 3-4 of everything in the wod while setting up the equipment. I tried a jumping pull up with no band but nope still not quite.
100414 ‘Filthy Fifty’
Puppies:
For time:
20 Box jump, 10-15 inch box - I scaled to 8”
20 Jumping pull-ups - my were blue band assist pin 4
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds - I did 29lb / 13kg
20 Back extensions
20 Wall ball shots, 10-16 pound ball - I subbed 29lb / 13kg thrusters
20 Burpees
20 Standard Jump Rope Jumps - I did the jumps with no rope
Done in 20.43 mins
Thrusters took me a while and the burpees took me ages - that’s what killed my time - I really struggle with the squat thrust part of the burpees grrrrrrr
Cashout:- none - poor eating during the day and a busy 24 hours meant I was shattered and looking for a recovery shake.
100414 ‘Filthy Fifty’
Puppies:
For time:
20 Box jump, 10-15 inch box - I scaled to 8”
20 Jumping pull-ups - my were blue band assist pin 4
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds - I did 29lb / 13kg
20 Back extensions
20 Wall ball shots, 10-16 pound ball - I subbed 29lb / 13kg thrusters
20 Burpees
20 Standard Jump Rope Jumps - I did the jumps with no rope
Done in 20.43 mins
Thrusters took me a while and the burpees took me ages - that’s what killed my time - I really struggle with the squat thrust part of the burpees grrrrrrr
Cashout:- none - poor eating during the day and a busy 24 hours meant I was shattered and looking for a recovery shake.
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