SHRED-FILTHY FIFTY 12-10-20
(Time, Rx2, Rx3)
WARM UP:
20 Step Ups
20 Band Pull Apart
20 Russian Swings
20 Lunges
20 Hollow Rocks
10 Strict Press+10 Push Press
20 Good Mornings
20 Air Squats
20 Plank Shoulder Taps
100 Singles
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Spiderman w/ Thoracic Rot-5 reps R/L
Downward Dog-30 secs
Praying Pose-30 secs
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''FILTHY FIFTY''
50 Box jumps (24''/20'')
50 Jumping pull-ups
50 KB Swings (35#/26#)
50 Walking Lunges (total)
50 Knees to elbows
50 Push press (45#/35#)
50 GM's (45#/35#)
50 Wall balls (20#/10'-14#/9')
50 Burpees
50 Double unders
GOAL: Finish under 21 mins CAP off at 30 mins
Purple Rx: As written
Blue Rx2: Step Ups Allowed, 35#/26#, sub KTC, 45#/35#, 14#/10-10#/9', sub 100 singles OR 50 Lateral Hops over a loaded barbell.
Orange Rx3: Step Ups Allowed 20''/16'', 26#/20#, Sub Sit Ups for KTE, Sub 35#/15# Barbell, 10#/8-6#8', Sub Bodybuilder, 50 singles
Yellow MODWOD: Plate Step Ups, Sub Russian Swing 20#/15#, Sub Lunges holding or air squats, Sub Anchored Sit Ups, Sub Single DB Push Press 25 R/L, Sub Pushball 10#/8-6#/8', Sub Burpee to Box, Sub singles or plate taps
| 1st | 23:53 Rx | Madeline Tue, Jan 31, 2017 | | 2nd | 25:50 Rx | Kristen Od Tue, Jan 31, 2017 | | 3rd | 27:00 DNF Rx | Amalia Tue, Jan 31, 2017
Janalyn Tue, Jan 31, 2017
Lila Tue, Jan 31, 2017
Josee Tue, Jan 31, 2017 | | 1st | 20:54 Rx | Seth B Tue, Jan 31, 2017 | | 2nd | 22:19 Rx | Spencer Ch Tue, Jan 31, 2017 | | 3rd | 22:40 Rx | Nate D Tue, Jan 31, 2017 |
| 1st | 23:53 Rx | Madeline Tue, Jan 31, 2017 | | 2nd | 25:50 Rx | Kristen Od Tue, Jan 31, 2017 | | 3rd | 26:17 Rx | Stephanie H Wed, Oct 14, 2015 | | 1st | 19:28 Rx | Spencer Ch Wed, Oct 14, 2015 | | 2nd | 20:54 Rx | Seth B Tue, Jan 31, 2017 | | 3rd | 21:00 Rx | David E Wed, Oct 14, 2015 |
| Steve M | 23:55 Rx | | | Spencer Ch | 22:19 Rx | | | Spencer Da | 27:27 Rx2 | bad shoulder today, Rx2 | | Taeja | 25:26 Rx2 | 20'box, KTC, 100 singles | | Ben H | 23:55 Rx | | | Tracie | 27:00 DNF | 340 REPS | | Cherise | 27:00 DNF Rx2 | 409 reps: Rx except KTC | | Carolyn | 0:00 | Can't score went out of order | | Bill | 27:00 Rx2 | dnf - 366 reps | | Seth B | 20:54 Rx | Not a PR | | Heather R | 22:14 Rx3 | | | Josee | 27:00 Rx | 25 BURPEES | | Lila | 27:00 DNF Rx | Did 6 burpees. Those stupid kte slowed me down | | Charlie | 27:00 Rx2 | needed 45 more reps to finish | | Nate D | 22:40 Rx | | | Kevin E | 27:00 DNF Rx | 293 reps. hurt shin with box jumps, worked slow thereafter | | Madeline | 23:53 Rx | | | Janalyn | 27:00 DNF Rx | 40 into wall balls. KTE are the worst!!! | | Christopher G | 27:00 Finished wallballs Rx | | | Robson | 23:05 Rx | | | Jeremy B | DNF Rx | 375 rep's, step ups, KTC, Push Balls | | Barbara | 27:00 Rx3 | until 45 wallballs | | Amalia | 27:00 DNF Rx | Did 26 wall balls. Not feeling great today | | Sarah G | 25:33 Rx2 | subbed lateral hops for double unders; KTC for KTE | | Saori | 28:33 Rx | 35#KB (Not paying attention AGAIN)& No rep of 20 jumping pull up...lol | | Kristen Od | 25:50 Rx | 10# med ball | | Ammon C | finished to 35 burpees Rx2 | | | Covi | 27:00 Rx2 | 25 burpees |
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