Attention athletes! Due to some aggressive persuasion and a THOROUGH washing of your Programmers methodology by two un-named members of when the WOD should post, you now will be able to view the WOD at 10:00PM from now until the next washing, which I’m positive is not far into the future. ;)
Warm Up: 200m run then start setting up and familize yourself with the movements.
Coaches note: this WOD takes a long time for the athletes to finish. Spend the 1st 15 min familiarizing the athletes with the movements and WOD flow and give them 45 min to try and finish. Dirty 30 is very challenging as well.
WOD: “Filthy 50″
-50 Box Jumps (24/20) in
-50 Jumping Pull-ups, (wrist height while standing on a box. Adjust accordingly, the pull up bar should be measured to hit your wrist at full extention)
-50 Kettlebell Swings (53/35)**** 45/35 lbs
-50 Walking Lunges (no weight)
-50 Knees to Elbows,
-50 Push Press (45/35) lbs bar.
-50 Back Extensions,****** sub good mornings 45/35 lbs
-50 Wallball Shots (20/14) lbs 10’/9′
-50 Double Unders sub 3:1 singles
*Scaled version “Dirty 30″ is 30 reps of each exercise!
“Beware of what you wish for.” ;)