011112 WOD WEDNESDAY

MAINSITE HAS PROGRAMMED "THE FILTHY 50" FOR TOMORROW AND I JUST CAN'T RESIST. THIS IS AN OUTSTANDING WOD THAT GOES RIGHT IN THE BOOKS NEXT TO "FIGHT GONE BAD" AND OTHERS. WE ARE GONNA NEED TO BE STRUCTURED TO PULL THIS OFF WITH THE STRENGTH SEGMENT SO PLEASE SHOW UP A FEW MINUTES EARLY, PERFORM YOUR WARMUP, AND BE READY TO GO TO WORK. AS PROMISED, WE WILL BE CONTINUING WITH MY VARIATION OF THE 5-3-1. INSTEAD OF BENCH, WE WILL BE ROLLING WITH...

STRENGTH:

WEIGHTED PUSHUP 3-3-3+

FIND A COMFORTABLE 3 REP WEIGHT. PERFORM 2 SETS WITH IT AND ON THE LAST, GO TO FAILURE. NO MORE THAN TWO MINUTES REST BETWEEN SETS

METCON:

"FILTHY 50"

50 BOX JUMPS 24"
50 JUMPING PULLUPS
50 KETTLEBELL SWINGS
WALKING LUNGE, 50 STEPS
50 KNEE TO ELBOWS
50 PUSH PRESS, 45# BAR
50 BACK EXTENSIONS
50 WALLBALL SHOTS, 20#
50 BURPEES
50 DOUBLE UNDERS

FOR TIME

THERE WILL BE SIGNS POSTED AT EACH STATION TO DIRECT YOU TO THE NEXT MOVEMENT. PLEASE PAY ATTENTION TO YOUR COACH AS CLASS WILL NEED TO BE VERY STRUCTURED.



BIG JOHN GETTIN IT DONE!