First off, cost congrats to me for writing out the Filthy 50 by memory.
We have down this a few times at CFO, try so most of you should be pretty familiar. We will cap the WOD at 45 minutes – that is long. It also will not give a ton of time for warm up or review. So I suggest you get warm before class if you are looking to get your name on the board.
The movements are pretty simple here – except the Knees to Elbows. Nearly each movement could be done unbroken, except Knees to Elbows, which are usually done is small sets. Remember, it’s knees to elbows to earn RX, not knees to nipples or triceps. To truly do a K2E, there is flex of the hip that we need to see to make for the knees and elbows to actually make contact.
For jumping pull-ups, measure so the bar is at mid forearm.
If the class is crowded, this should be done in waves, with the fastest athletes going first so they can clear the equipment.
As most of these movements are pretty light and basically scaled versions of bigger movements, please scale the reps – the filthy 35, 30 or even 20 can still provide…response…we are looking for. I guess by response I mean you laying on the ground all sweaty, looking like someone kicked your dog and stole your lunch money.
Workout of the Day
50 Box Jumps 24/20
50 Jumping Pullups
50 Kettlebell Swings 35/25
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press 45
50 Back Extensions
50 Wallball Shots 20/14
45 minute cap