Here’s a WOD I had done back in September. It wasn’t fun back then, and it still isn’t. Nonetheless, I was curious to see if I had improved. Odds were I had, but my double unders suck even more… No skill today, just the WOD, the Filthy Fifty.
Filthy Fifty – 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 Double unders
First time around, it took me 35:01 Rx to finish it. This time, it took me 27:38 Rx- quite an improvement. The worst part, after the hated double unders, is the burpees. Your body is already tired all over from what you’ve done before, your cardio’s being pushed to the limit every other minute by the effort and muscles keep cramping and uncramping because they’re too tired to stay cramped. Enter the burpees: 50 more reps of total body torture to make sure you’re totally drained afterward. Happy that it’s done, now.
And a big congrats to the Mrs, who did it for the first time and persevered throughout, regardless. 🙂
1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 400ml water – after training.