10/01/2022 Saturday’s Workout

WARMUP

2-3 ROUNDS (5 MIN CAP)
30 Single Unders
4 WB Lunge + WB Lunge + WB Squat
4 Ring Rows
4 Burpees

Into…

2-3 ROUNDS (5 MIN CAP)
25 Double Unders
8 Russian KBS
4 Box Jumps
4 WB Push Press
4 Wall Ball Shots

WORKOUT
“FILTHY 50”

FOR TIME
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)
50 Plate Good Mornings (25/15)*
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

PARTNER OPTION

IN TEAMS OF 2…

FOR TIME*
100 Box Jump (24/20)
100 Jumping Pull-ups
100 Kettlebell Swings (53/35)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (25/15)**
100 Wall Balls (20/14)
100 Burpees
100 Double Unders

*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)