12.28.13 "Filthy Fifty"

December 27, 2013

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FITNESS
“Filthy Fifty”
50 Box Jumps (24,20)
50 Jumping Pullups
50 Kettlebell Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
50 Back Extenstions
50 Wallballs (20,14)
50 Burpees
50 Double Unders

35 Min Cap!

—You may start in waves. Giving the first heat about a 5min head start OR you may start in different stations BUT you must do it in exact order for a Leaderboard spot.
–a substitution for back ext is hollow rockers but this is not RX.

COMPETITION
Oly
Speed Work
7×3 @ 65% (no more!!!) rest :60secs
High Hang Squat Snatch (vertical chest)
–Rip Yourself under the bar and get your ass to the ground. Hold each catch at the bottom for 2 seconds.

Metcon
FILTHY FIFTY
50 Box Jumps (24,20)
50 Jumping Pullups
50 Kettlebell Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
50 Back Extenstions
50 Wallballs (20,14)
50 Burpees
50 Double Unders

35 Min Cap!

—You may start in waves. Giving the first heat about a 5min head start OR you may start in different stations BUT you must do it in exact order for a Leaderboard spot.
–a substitution for back ext is hollow rockers but this is not RX.

“Cashout”
3xME UB Muscle Ups
Rest as needed between rounds
Record all 3 rounds

EXTRA CREDIT
15 Minutes
Muscle Up Practice
1. transitions
2. Jumping MU
3. hip to rings

Comments

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  1. scott henriques Reply

    filthy fifty—27:26 RX
    Box jumps made meshed blood again/wall balls about 7 min/ double unders done in reps of 3 to 9. getting there slowly

  2. KellyG. Reply

    Filthy Fifty – 24:15 RX
    Knocked a whole minute off from the first and last time I did this.
    But grrrr those wall balls ! I think I got to the wall balls around 13 mins, they took forever to get through! :/ I’m gonna hafta work on those and try again 🙂

  3. Tyler white Reply

    ~Filthy Fifty~28:12

    • Tyler white Reply

      100 sit ups
      50 GHD’S

  4. Big Sexy Reply

    Filthy 50 – 22:24 rx (25 sec off my PR)

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