“Courage gives a leader the ability to stand straight and not sway no matter which way the wind blows.” — Mike Krzyzewski
Welcome to CFOIB Joe!
WOD
“Filthy Fifty”
For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders
For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders
EWOD
Row: 1000m, 2 min off, 800m, 1:30 off, 600m, 60s off, 400m, 30s off, 200m.
Coach’s notes: Post time completed to filthy fifty to comments. All 30-Day Challenge participants must complete the Filthy Fifty as their benchmark WOD this week.
Daniels old time Filthy twenty five(25 reps) was 22:18
Daniels New time (25 reps with 75 extra single jump ropes) 16:48
That’s 5:30 better!
Jen’s First Filthy Fifty:
35 box jumps, 25 of everything else and 75 single jump ropes: Done in 22:36
Jen’s new Filthy Fifty on 2/1/12:
35 box jumps, 25 of everything else and 150 single jump ropes: Done in 16:59
That’s a difference of 5:37!!
Woopee!