WOD 4-25-09

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 20 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders

Post time to comments.

Time: 34:50

I knew this was coming so it was good to be able to mentally prepare. I was hoping for any time under 45 minutes, so I was very happy with my time. I broke the sets down (with a 5-10 second rest between sets) like this to make it seem easier:

50 Box jump, 24 inch box (just went for the 50, took a spill on #40 and finished last 10 on 19 in.)
50 Jumping pull-ups (2 sets of 15, 1 set of 20)
50 Kettlebell swings (2 sets of 25)
Walking Lunge, 50 steps (just did 50 - 25 out and 25 back)
50 Knees to elbows (10 sets of 5 - one of the toughest of the WOD)
50 Push press (2 sets of 15, 2 sets of 10)
50 Back extensions (2 sets of 25)
50 Wall ball shots (5 sets of 10)
50 Burpees (10 sets of 5 - the other toughest one of the WOD)
50 Double unders (just did 50)

So yeah I fell on the box jump and slammed my shin into the top pretty bad - about 4 minutes into the dang workout! Luckily it wasn't too bad, but it was pretty sore last night. Was happy with time, looking forward to taking about 5-6 minutes off next time I do it - sub 30!