@CrossfitGS
Warmup: some skipping; lunges and practices on each movement
“Dirty 30”:
- 30 Box Jumps 24”
- 30 Jumping Pull Ups
- 30 KB Swings 16Kg
- 30 Walking Lunges
- 30 Knees to Elbows
- 30 Push Press 20Kg
- 30 Back Extensions
- 30 Wall Ball 5Kg
- 30 Burpees
- 60 Skips
Time: 22:42
Really struggled with the K2Es… lost a lot of time. I think was a 6/5/4 then 1s.
Week off hasnt helped, but was surprised that WB felt easier than normal.
Warmup: 400m run + few practice movements
Then:
”Filthy Fifty”
- 50 Box jump, 24”
- 50 Jumping pull-ups
- 50 Kettlebell swings (16kg)
- 50 Walking Lunges
- 50 Knees to elbows
- 50 Push press (20kg)
- 50 Wall ball shots (20 pound ball)
- 50 Burpees
- 50 Double Unders
Time: 54:??
Compared to 20th October, 2012
36:13 minutes for 40 reps (with tuck jumps instead of DUs)
Bit worse than predicted. Out of practice on K2Es, then wallball and burpees broke it. 50s were definitely more difficult than 40s. Wallball was blackball with high target as opposed to blue on low, so not too bad. Uncovered some good weaknesses.