Filthy, Filthy WOD

Friday WODs at the gym are different than the rest of the week; you got a choice between a WOD done during the week, the real WOD (5k run tonight) or a Girl/Hero WOD. As my body was aching all over from previous workout, I had decided today to pick a WOD that would spread the pain equally, so no part would hurt less than the other. Then 2 girls decided to go for the Filthy 50 Workout – a workout I wanted to try at some point. So, being brave, or stupid, I chose that one.

Here’s the Filthy 50, Rx:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

That’s 500 reps, folks. Count’em. And that’s without the “attempts” when you’re tired. I came home hating myself very much, and hurting like you wouldn’t believe. My lower back was just concentrated agony, and had started to be like that after the KB swings. At the halfway point, you’re tired, drained and aching, and it becomes a mental game not to quit. At the burpee round, the mental strain is even worse as every burpee taxes both body and mind, not to mention pushing your cardio to it’s limit. It’ll toughen me up some more for a- my next belt exam and b- the race. One of the girls came close to puking a few times. She was pushing it hard!

But I gotta admit, I am proud of myself, as I did it Rx, in 35:01!   Pretty sure I’ll be singing a different tune Sunday.


1 scoop (9g) Aminocore (BCAA) with 600ml water – right before and during training, 3 fish oil caps, 1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training


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