WOD 7/26/14
8 Minutes of Shoulder/Back/Hip/Ankle Mobility
A- WU- 6 Minutes EMOM: Even Minute-10 Calorie Row/Odd Minute- 25 Double Unders
Notes: Start with Row.
B- Filthy Fifty= For Time: 50 Box Jumps/50 Jumping Pull Ups/50 USA Kettlebell Swings (1 Pood)/50 Lunges/50 Knees to Elbows/50 Push Press (45#)/50 GHD Hip Extensions /50 Wallball (20-10’/14-9′)/50 Burpees/50 Double-Unders
Notes: In the event that we have already moved the Pull Up Rig, please use Pull Up bar in the front of the gym for all Jumping Pull Ups and Knees to Elbows.
C- For Time- 30 UB HSPU /3 Burpee Penalty every time you drop off of the wall + Penalty Burpees
Post your scores to the Whiteboard.
Fun morning at 10. It was much better doing this WOD with a big group than last year when I did it with one other person!
Happy with today, although I still didn’t finish all those double unders. The last time I did this workout was May 2013 and I finished at 36:04 before any double unders and was jumping on the 12″ box and 15# bar for the push presses. Today, it was 29:53 when I finished the burpees, used the 20″ box, and the 45# for the push press. I worked on double unders for a few minutes and actually got a couple… Will continue to work on these.
Thanks for the comraderie 10am!
Wow Shara! That is great growth. Very happy for you.
Thanks Cory! Now to get those double unders without a million failed attempts in between so I can do the Cory! Hope you’re back is getting better!