Warm-up Drills
I. Row 500m or Run 400m
II. Foam Rolling & Mobility Drills
III. Set-up, Training Flow & Movement Review
“Filthy Funfiddy ”
For time
50 x Box jumps (24/20”) or Box Step-ups (25L/25R)
50 x Ring Rows
50 x American Kettlebell Swings (24/16kg)
50 x Hammer Strikes (25L/25R) or 50 x Slamball
50 x V-ups / Tuck-ups
50 x Back Extensions or 50 x Goodmornings (45/35lbs)
50 x Push-ups
50 x Thrusters (45/35lbs) or Reverse Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders
Notes: Bring the lumber for this metcon Benchmark today, ninjas. This WOD may be performed vs a 20:00 or 30:00 time cap, or a volume scaling approach would be to sub 30 reps in place of the 50 assigned in the Rx version above. Compare scores to 08.11.2023 linked HERE.
Post scores to comments.
