In 2-person teams, for time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50
50 Wall Balls (20/14)
50 Burpees
50 Double unders
One athlete works at a time, partner “rests” in the bottom of a squat. Partition reps as required, and transition with a high-5. Each athlete must perform at least 20 reps of each movement.
Post time to comments.
Coach's Notes.
Standard Friday mass start at 0600! Warmup early, WOD brief and team pairings at 0550.
Compare to...2010? Seriously? Can't believe we haven't programmed this in over 3 years. We'll warm you up with a team WOD, Filthy Fifty (solo) will be back again...
Pretty straightforward! This one should be a burner, a whole lot of bodyweight exercises and no heavy loads. If you have any questions on movement standards, talk to a coach beforehand. Make sure you know how to set up for jumping pullups, what a KTE should look like, ideal GHD setup for hip extensions, etc... Teammates, motivate your partners to not just work hard but also to improve form.
Coaches, be prepared to manage flow through the stations. Staggered heats, or a shotgun start with teams starting at different movements. Bring your ropes!
Training Videos.
- "WOD Demo: Filthy Fifty" - CFNE vid that includes some scaling explanations.