NEWS

  • Hero WOD “CLOVIS” : Sunday (4/28) Rise-N-Grind workout is:
    • AMRAP 50:
      1 Mile Run
      15 Burpee Pull Ups OR
    • 10 Mile Run + 150 Burpee Pull Ups
If you choose the second option (ALL 10 miles then the 150 burpee pull ups) please plan your run to end at Daybreak by 9a the latest, to have time to complete the burpee pull ups.
  • 2024 Internal Team Throwdown!!
    • Saturday, May 11th 8:30a-10a
    • Social/Potluck to follow
    • See post for details

WOD

“Filthy 50”

METCON

50 Box Jumps, 24″
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders

Weight: 35, 45/35, 20/14

MASTERS

50 Box Jumps, 20″
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knee Ups
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
15 Attempts

Weight: 26, 35/26, 14/10

MOVE

30 Step Ups 24″
30 Jumping Pull Ups
30 Kettlebell Swings
30 Walking Lunges
30 Tuck Ups
30 Push Press
30 Good Mornings
30 Wall Balls
30 Burpees
60 Single Unders

Weight: 18, 35/25, 10/6

WOD GUIDANCE & GOALS
A crowd favorite! You will spend around 2-3 minutes on every movement of the filthy 50. If you know a movement will take longer for you to complete 50 reps, scale to 30 reps to meet the time domain. Try to move quickly through the first 7 movements, then the workout begins at the wall balls. Target 20-25 minutes. There is a 30 minute cap.

Post Time to Comments. Compare Scores HERE.