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 | 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 |
| Alyssa C | 36:01 | All Rx except sub KTC |
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