Thursday - September 18, 2014

Happy 56th birthday Danny! In lieu of your bday we will be doing the Filthy 50 WOD with an extra 6 reps. For those of you doing it prescribed do the regular 50 reps (as it is a named board WOD) and then come back and do the 6 extra reps of each after you do the 50 reps for time.  Those of you not doing it prescribed CAN do the same thing, or you can bang out all 56 at once.  PRESCRIBED is as follows below. Do the exercises and every rep properly FIRST and worry about time SECOND.  FORM FORM FORM


WOD "Filthy 50" 

50 Box Jumps (24''/20'') MUST OPEN HIPS ON TOP OF THE BOX

50 Jumping Pullups (bottom of rings at chin and must get full arm extension at the bottom and jump so chin reaches ABOVE the TOP of the rings)

50 KB Swings (35/25) KB straight overhead with arms locked out straight as well

50 Walking Lunge Steps (knee must make contact with the ground)

50 Knees to Elbows (knees must make contact with the ELBOWS (not triceps))

50 PushPress (45/35)

50 Back Extensions (all the way down and up to parallel)

50 WallBalls (20/14) ****MUST HIT ABOVE THE TOP LINE****(if it doesn't, then redo that rep)

50 Burpees

50 Double Unders

for time...

then an additional 6 reps of each because we love Danny!



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