Wednesday July 11th

Posted by Rick on Jul 10, 2012 in WOD Blog | 8 comments

Breadless Bodies Day 3

 

“Filthy Fifty”

For Time:

50 Box jumps  (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 K2E
50 Push press (45/35)
50 Back extensions (45/35)
50 Wall balls (20/14)
50 Burpees
50 Double Unders

 

Post Times to Comments!!

Suggested Scaling Options

Rx – As Written, shooting for under 30 minutes

Level 2 – 35 Reps of each movement, sub Knee Tucks for K2E, sub 100 single unders for DUs

Level 1 – 25 Reps of each movement, similar to L1 & also consider adjusting weights for Med Ball, Kettlebell and Barbell, and box jump height, consider sit ups for Knee Tucks

Coach’s Notes: This one is a classic. The name of the game is pacing. Doing 50 in a row of anything is challenging, whether it’s light or not. Try to head into each movement with a semblance of a plan of how to attack it, you only have to do each station once. If breaking things up into 5 sets of 10 works for you mentally, great, stick to that and keep moving forward. Try to minimize your rest time as best as possible. Doing one rep at a time slowly is better than staring at it and doing nothing at all. Each rep done is one less you have to do.

Today’s warm up will be short and to the point to get everyone going, if you can come in a few minutes early to get loose, I encourage it. If you need to be out early for any reason, let us know and we will get you into one of the first waves. We will run about 4-5 people at a time starting at the box jumps, and once they move forward, the next group will go.

Stay Tough on this one! You know the burpees are going to suck. Just keep falling down and standing back up. It will be over fast.

BBNC1 Announcements

- If you have not sent us your Before Pics, paid your buy-in $, or gotten your measurements in, please do so ASAP. We want it all totally in the books by the end of today.

- If you need to make up “Christine” or the 100 Push Ups, please let us know and we will accommodate you to the best of our ability for the rest of the week.

Sign Up for the Throwdown! (Rx or Scaled Divisions)

Recipe of the Day