Wednesday, April 5, 2017

WOD Wednesday #14

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, 20/14 pound ball
50 Burpees
50 Double unders

“Filthy Fifty”. 10 exercises, 50 reps of each. No one is really too sure exactly why these are called Chippers. Some say it’s because you just “chip away” at the work until you make it through. Others hold that it’s because these WOD’s make you feel like you just went through a wood chipper. This is the mother of all task-specific WOD’s. We are given a boatload of work that we are to complete as quickly as possible.

Each exercise should be done before you move on to the next, and the movements should be done in the order prescribed. For example, all 50 Box Jumps should be completed before you move on to the Jumping Pull-ups, etc.

Quick explanations of each exercise: 50 Box Jump 24”. From a standstill jump on to a box or other object that is 24” high. At some point before your feet are lower than the 24” surface you must be “standing” up straight with your hips fully open. Jump up and STEP down rather than jumping down. Scale to a lower height if necessary, as low as jumping onto a single 45# plate. 50 Jumping Pull-ups. Find a bar where your wrist is at bar level. Grab the bar, bend your knees, and jump into the PU. Push yourself down from the bar. Scale by using a lower bar and more jump/less pull. 50 Kettlebell Swings (KBS) 1Pood. (~35#) Scale by using a lighter KB. 50 Walking Lunge. Total of 50, NOT 50 each leg. Let your trailing knee “gently kiss the ground”.

50 Knees to Elbows. Kinda like Toes to Bar. Hang from the PU bar. Swing your bent legs up to meet your hanging elbows. 50 Push Press 45#. Basically an empty Oly bar. “Dip, Drive”. Close your hips slightly while also slightly bending your knees. Immediately push with your legs and open your hips to pop the bar off your rack and press it overhead, locking out your elbows. Scale weight, all the way down to a PVC pipe or broomstick if necessary. 50 Back Extensions. Can be done on a GHD, over a med ball, Roman Chair thingy, or superman on the floor. 50 Wall Ball Shots (WB) 20#. Hold the WB against your upper chest, do a front squat, come up and throw the ball to a target 10’ above the ground. Scale the weight of the ball (typical women’s weight is 14#) +/- height (again, typical women’s height is 8’).

50 Burpees. From a standstill bring your body to the ground with your chest and quads on the deck at the same time. Get up and jump, clapping your hands overhead. 50 Double-Unders (DU). As if Burpees aren’t cruel enough the Filthy Fifty finishes with 50 DU with a jump rope. In order to count as a DU the rope must pass beneath your feet twice while you are airborne. Subs? Tuck jumps or Single-unders but the suggested number would be 3:1, or 150 if you do.

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