Warm-Up
- Foam Roller - Free Elements
- Bird Pickers x10
- Leg Swings - Lateral/Straight x10
- Burgener Warm Ups 3x3
- Bushman Pose x1 minute
- Shoot Throughs x20
- Para-Plyo Jump x10 (Hands on/behind head - Deep Squat to High Jump & Landing)
- Hanging Hollow Rock
- Samson Stretch x10
W.O.D.
"Filthy 50's"
- 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings, 1 pood
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball
- 50 Burpees
- 50 Double unders
**This is a benchmark W.O.D. - Please post time to comments for your records! If you do not post then your efforts are useless.
**Equipment: Ball, Barbell, 1pood KB, Pull-Up, 24" Box, Jump Rope
Stay Strong!
-Johnny
Damn you fireman Dan! You put this in Johnny's head.
ReplyDeleteI'll have to see if I can find equipment for all these. Maybe thrusters for the pull ups. Not sure about jump rope. I didn't think to bring it with me.
ReplyDelete23:28. With these subs - 20/10/20 KTE/HHR/SitUps. 400M row sub for BE. 100 singles JR.
ReplyDelete27:59 Randall informed me on the way home that it was 50 push press not 50 shoulder press that I did. No wonder my shoulders were ruined for wall balls and burpees. 20kte 30 situps. 400m row. 100 singles. need to shake this bullshit cold.
ReplyDelete21:47 with 25 KTE, 25 situps, 400m row, 100 singles. My hands are like hamburger. Nothin like a good chipper wod to f up your holiday weekend.
ReplyDelete18:31 Rx'd w/24"Box....The New Garage Gym works great! I slowed down alot on the K2E....1minute PR for me...this one's always a smoker!!!!! -Johnny
ReplyDelete25:42 - mixing things up, getting strange looks.
ReplyDelete50 stair jumps
50 spu on balcony hand rail for jumping pu
50 35# db swings for kb, not a smooth movement
50 40# db push press
50 situps for kte
50 20# thrusters for wb shots
100 jumps (hands out) for double-unders