WOD:
50 Box Jumps (24″)
50 Jumping Pull Ups
50 Kettle Bell Swings (35#)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (45#)
50 Back Extensions / Super Mans
50 Wall Ball (10#/10ft)
50 Burpees
50 Double Unders
Time: 35:42
I went too light on the wall ball, I should have done the 14# ball.
WOD:
50 box jumps, 24 in
50 jumping pull ups
50 kettlebell swings, 1 pood
50 walking lunges
50 knees to elbows
50 push press, 45lb.
50 back extensions
50 wall ball, 20lb.
50 burpees
50 double unders
Split between 2 people.
Time: 21:34 as Rx’d
WOD:
3 Rounds:
21 Knees To Elbows
21 Kettle Bell Swings (53#)
21 Push Ups
21 Box Jumps (24″)
21 Back Extensions
150ft Lunges
Time: 34:21
WOD done as Rx’d. This WOD was brutal.
WOD:
(Scaled to 30)
30 Box Jumps 24″
30 Jumping Pull Ups
30 Kettle Bell Swings 1 Pood
30 Walking Lunges
30 Knees to Elbows
30 Push Press 45#
30 Back Extensions
30 Wall Ball (20#/10ft)
30 Burpees
30 Double Unders
Time: 24:42
This was one of the hardest work outs I have ever done since I started CrossFit. The burpees totally kicked my ass. This was the first time I have done this WOD. At Diablo CrossFit there is a rule about the F50, you have to do Filthy 30 at least once. I made up a lot of time at the jumping pull ups station and push press. I can’t believe how much the burpees took out of me. We had to do the burpees and the double unders last, which sucked ass!!! There was a point were I was about to give up on the WOD. If I never do this WOD again its going to be too soon.
WOD:
Wall Ball (14# at 10ft target)
Box Jump (24″)
Back Extensions on GHD
25-20-15-10-5
Time: 17:01
This was a great work out. The wall ball wasn’t the problem it normally is, it was the box jumps that kicked my ass.
WOD:
800m run
20 Back Extensions
20 Sit Ups
3 Rounds
The Rx’d version is 50 back extensions and 50 sit ups. Even with the scaled version, running after doing the back extensions were no joke. The back extensions were done on the GHD. The 800m runs were not as bad as I thought they would be.
