Friday

How you're feeling

WOD:
‘Filthy 50′
For time:
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell swings, 26/35#
Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 30/45#
50 Back extensions/empty barbell good mornings
50 Wall ball shots, 14/20# 10′
50 Burpees
50 Double unders
*scale to 40/30/20 as needed to finish in 25min time frame, NO MORE THAN 30!

Monday

Right TrackPaleo Challenge Conditioning WOD Re-Test:
Filthy 50 (scale to 40,30,20 as needed) Goal is sub 30 min:
For time:
50 Box jump, 20/24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35,53#
50 Walking Lunge Steps- total
50 Knees to elbows
50 Push press, 30/45#
50 Back extensions
50 Wall ball shots, 14/20# 10′
50 Burpees
50 Double unders (150 SU)

See previous score here

Monday

“All growth depends on activity. There is no development physically or intellectually without effort, and effort means work.” Calvin Coolidge

The Filthy Fifty truly was FILTHY!

The Filthy Fifty truly was FILTHY!

Paleo Challenge Conditioning WOD:

Filthy 50
(scale to 40,30,20 as needed) Goal is sub 30 min
For time:
50 Box jump (20,24″)
50 Jumping pull-ups
50 Kettlebell swings (35,53#)
50 Walking Lunge Steps (total)
50 Knees to elbows
50 Push press (30,45#)
50 Back extensions
50 Wall ball shots (14/20# 10′)
50 Burpees
50 Double unders (150 SU)

Friday

WOD: ‘Filthy 50′
For time:
50 Box jump, 20,24”
50 Jumping pull-ups
50 Kettlebell swings, 35,53#
50 Walking Lunge steps- 25 per leg.
50 Knees to elbows
50 Push press, 30,45#
50 GHD hip extensions *scale to supermans
50 Wall ball shots, (14#-9′, 20#-10′)
50 Burpees
50 Double unders *scale to 150 SU
*scale accordingly to 40-30-20 reps as needed. Goal is sub 30 min. for EVERYONE.
Welcome our newest graduates to classes next week. This group is full of passion and spirit!

Welcome our newest graduates to classes next week. This group is full of passion and spirit!