DATE

2022/03/01 Workout of the Day

FILTHY 50 // BENCHMARK

RX
For time:
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 GHD back extensions
50 wall-ball shots (6/9 kg)
50 burpees
50 double-unders

INTERMEDIATE
25:00 time CAP
For time:
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 GHD back extensions
50 wall-ball shots (6/9 kg)
50 burpees
50 double-unders

BEGINNER
For time:
30 box jumps (30/51 cm)
30 jumping pull-ups
30 KB swings (8/12 kg)
30 walking-lunge steps
30 hanging knee raises
30 push presses (15/20 kg)
30 good mornings
30 wall-ball shots (2.7/4 kg)
30 burpees
30 single-unders

SKILL WORK
Post-workout:
Rest, stretch, recover