030408
WOD
Filthy Fifty
Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps
Total time - 16:24
Used the 3rd stair for the box jumps. Finally got my bands for band assisted pullups - did all this way (saving the elbow). Situps were on the floor (no Ab-Mat), back extensions were supermans, wall balls were 10# dumbbell throws, push press was with 60# (felt great!), burpees were the killer only did 12 (I think), jump rope was easy as usual.
My time went up on this one but so did the work - higher box, better pullup sub, higher lbs on presses.
Filthy Fifty
Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps
Total time - 16:24
Used the 3rd stair for the box jumps. Finally got my bands for band assisted pullups - did all this way (saving the elbow). Situps were on the floor (no Ab-Mat), back extensions were supermans, wall balls were 10# dumbbell throws, push press was with 60# (felt great!), burpees were the killer only did 12 (I think), jump rope was easy as usual.
My time went up on this one but so did the work - higher box, better pullup sub, higher lbs on presses.
Comments
I would do one and then wait 30 sec and FORCE myself to do another.
I think I need a faster rope! Mine actually lags behind my hands quite a bit...