2024-12-16 WoD

WARM
25 jumping jacks
10 pushpress 45#
5 box jumps
5 wallball
10 KBS 53#
10 SDHP 45#
5 K2E
5 jumping pullups
30s jump rope

MAIN

A. "Filthy Fifty". For time, 35 min cap
{
50 box jump 24"
50 Jumping pullups
50 American KBS 53#
50 Walking Lunges
50 Knee2Elbow
50 PushPress 75#
50 SDHP 75#
50 wallball 20#
50 DU * was supposed to be last movement but swapped as I was running out of time)
50 burpees (got 25 done before time cap) 
}
Hit timecap at 475 reps

2023-12-06 WoD

WARM
400m run
2 rounds
{
30 DU
3 inchworm + 3 pushups
10 box stepup
10 scap pullup
5 barbell OHPress 45#
} 
2 rounds
{
8 KBS 53#
8 wallball 20#
8 K2E
}

MAIN

A. "Filthy Fifty"
{
50 box Jump 24"
50 jumping pullups
50 50 KBS 53#
50 walking lunges
50 K2E
50 PushPress 45#
50 GHD back extension
50 wallball 20#
50 Burpees
50 DU
}
time: 28:44 Rx

2023-10-25 WoD

WARM
400m run
2x
{
1 min row
10 jump squats
5 push press
10 scap pullups
20 SU
}
Then, 3-4 of each of movements in the WOD below

MAIN

A. Filthy Fifty. For time:
{
50 Box Jump 24"
50 Jumping Pullup
50 KBS 53#
50 Walking Lunge
50 Knee to Elbow
50 push press 45#
50 Supermans
50 wallball 20#
50 burpees
50 DU (unbroken!)
}
time: 29:00 (only a minute off my best, but supermans vs GHD, so not really RX)

2021-12-20 WoD

 WARM
400m run (to the gym)
3 min AirDyne
few of each movement below

MAIN

A. Filthy Fifty. For time
{
50 Box Jump 24"
50 Jumping Pullups
50 KBS 53#
50 Walking Lunges
50 K2E
50 Push Press 45#
50 Ball Slam 30# (normally it's GHD but I guess VC doesn't have one?)
50 Wallball 20#
50 Burpees
50 DU
}
time: 28:02 (30s PR and I'm calling it good because I think the GHD's would actually take less time than the ball slams 

2021-07-12 WoD

 WARM

5 min AirDyne
std warmup

MAIN

A. 3x5 backsquat 42x1 tempo, 40%
2 sets at 95, 1 set 115

B. 1x20 backsquat unbroken
1x20 @ 95# (pretty manageable - could have done 115)

C. "Filthy Fifty". (had to scale a few elements). For time:
{
50 Box Jumps 20" (Rx was 24")
50 Jumping pullups
50 KBS 36#
50 walking lunges
50 K2E
50 push press 45#
50 supermans (Rx was GHD extensions - but gym only has one GHD right now)
50 wallball 14# (Rx was 20#)
50 mountain climbers (Rx was burpees, but have an injury right now)
50 SU (Rx was DU, but was using a too-long rope cause I forgot to bring mine)
}
time: 24:10 - better than my PR, but many scaled movements, so apples/oranges comparison.

2017-09-23 WOD

WARM
std warmup
3x~1min airdyne

MAIN
A. (for Activation) 2 rounds, not for time
{
20s HSHold
4 box jumps 20"
4 candlesticks each leg
20 DU
}

B1: 100 pushups for time - clock keeps running for part B2.
5:12

B2: Filthy Fifty. For Time:
{
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 GHD Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
}
time: 36:34 (which means 31:22 for Filthy Fifty)

I added:

C. MU work
2 strictMu, then decided I was too spent. called it a day.

2017-06-30 WOD

WARM
std warmup
200m run
~5 reps of each of the movements in A.

MAIN

A. "Filthy Fifty"
{
50 box jumps 24"
50 jumping pullups
50 KBS 36#
50 Walking lunges (25/side)
50 K2E
50 push press 45#
50 glute bridge (25/side)
50 wallball 20#
50 Burpees
50 DU
}
time: 30:15. Faster than last time I did it, but we did glute bridges instead of GHD extensions, so not calling it a PR.

B. 3x5 Front Squat ~40-50% 42x1 tempo
warm: 5x45#
main: 3x5x95#

C. Superset w above: MU work
2 Strict MU
2 Weighted StrictMU 10#, 15#, 20#failed

2015-04-03 WOD

WARM
std warmup
400m run
10 pushups
10 air squats
5 of each of the movements below

MAIN

A. "Filthy Fifty". For time, complete each set of 50 before moving to next
{
50 box jumps 24"
50 jumping pullups
50 KBS 36#
50 Walking Lunges
50 K2E
50 Push press 45#
50 GHD back extensions
50 Wallball 20#
50 Burpees
50 DU
}
Time: 32:20 Rx

(I'm calling this a PR. I'd recorded a time of 28:33, but today I learned that Rx means all 50 of each movement are done before moving on, and I think last time I did a round of 20 of each, another round of 20 of each, and then a round of 10 of each. So I shouldn't have written Rx)

2014-02-14 WOD

WARM
std warmup
400m run
5 reps of each of the below

MAIN

A. "Filthy 50" <-- excited! Had wanted to do this one for a while.
{
50 box jumps 24"
50 jumping pullups
50 KBS 36 lb
50 walking lunges (25/side)
50 knees-to-elbow
50 push press 45#
50 GHD back extension

50 wallball 20#

50 burpees
50 DU
}
time: 28:33 Rx

I added

B. BarMU attempts x2 (failed)