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The Filthy 50

 

So what better way to end a solid technique week than to hit one of the classics?  Pick up your bootstraps gang, this one’s a gooder.

Enjoy.

Today’s Workout

Buy-in: 800m jog, set up equipment!

WOD:  “The Filthy 50?

This is a classic Crossfit.com workout that has a lot of history (and scores) attached to it.  Check youtube for some clips of various people around the world taking on this workout.  This will be a tough one folks, most people are up around 30+min the first time they give it a shot so make sure you scale it appropriately! 

*This can also be done as a partner wod – split the reps in half and go at it!!*

For time:

  • 50 box jumps
  • 50 jumping pullups
  • 50 kettlebell swings (1 pood)
  • Walking lunge, 50 steps
  • 50 knees to elbows
  • 50 bar push press (45lb)
  • 50 Back extensions
  • 50 Wallballs (14/20lb)
  • 50 burpees
  • 50 double unders

Zone 3 – keep all weights Rx, scale to 30 of every movement

Zone 2 – scale to lighter weights and lower box

Zone 1 – scale as needed

Cash-out: Team stretch

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