Posted on

21 January 2020

Happy 50th Birthday, Coach Lance! Let’s take on Filthy Fifty to “celebrate” Coach Lance today! Make sure to wish him a Happy Birthday!

Warm-up: Coach’s Choice

Strength/Skill: Review WOD Movements for Filthy Fifty!

WOD: Filthy Fifty For Time
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Stimulus/Focus: Benchmark time! We haven’t done this since January 19, 2017. Let’s see what you can do!

Female RX: 20″, 25# KB, 25# Push Press

Cool Down: 50 Bicep Curls (Barbell from WOD)

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