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OUR BLOG

02/04/2014 WOD

By Mike Cheatham | In WOD | on February 3, 2014

Tuesday 02/04/2014

Skill Work:

Pick 1 or 2 skills for a 12 min EMOM

WOD: 30 min Cap

Filthy Fifty

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings 35/25

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/35 pounds

50 Back extensions

50 Wall ball shots, 20/14 pound ball

50 Burpees

50 Double unders

Level 1

Cut rep count to 25 and sub movements as needed.

Level 2

Dirty 30

 

 

3 Comments to "02/04/2014 WOD"

  • Christie Mac says:

    February 4, 2014 at 7:35 pm - Reply

    I did the “Freaky 40″ 28:58
    12″ box, high knees, supermans,12# ball, singles

  • Terry I som says:

    February 4, 2014 at 8:30 pm - Reply

    Lv3 @ 28:09
    Thank gawd for the Carbs i consumed today!!!!
    Cheeto was right about the back extensions.

  • Hilary Miller says:

    February 4, 2014 at 10:49 pm - Reply

    Dirty Thirty – 18:12 (5 superman subs and 10# wall ball)
    Completed 10 extra reps of each afterward within the 30 min cap.

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