Filthy Fifty Fitness Workout #169

Day 68/112

SKILL WORK: 
Double Under work!

10 Minutes
Practice your double under, even if that is only one double under at a time. Post your max consecutive reps.

If you have the double under down, work on the following:

10-20-30-40-50 reps, Double Under

With the above rep scheme: when you get 10 consecutive reps rest for up to 60s, then go for 20 consecutive reps. When you get 20, rest and go to 30, and so on up to 50 reps.

INTENSITY:
Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge 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

RESET:
10 minutes mobility work of your choice.

03 JUN 2012 - "Filthy Fifty"

HEAVY:
Rest Day

INTENSITY:
"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 Burpees
50 Double unders

A classic CrossFit workout. This one makes mice out of men...good luck! Post time to comments.

RESET:
2 Rounds, For Quality of:
10 Iron Cross, Right
Plow Pose, 60 Seconds
10 Iron Cross, Left
10 Samson Lunge Steps