wod

5.3.14 WOD

By 05/02/2014 No Comments

Here comes the fun.  Hopefully you noticed the 4 new GHDs sitting in the gym.  It’s time to make use of them.  These machines are great for core work.  You’re going to see them in workouts going forward.  Enjoy!  Glute Ham Developer or Glute Ham Destroyer… You tell me

For time:
50 Box jumps 24/20
50 Jumping pull-ups
50 Kettlebell swings 35/24
Walking Lunge 50 steps
50 Knees to elbows
50 Push press 45/35
50 Back extensions
50 Wall ball shots 20/14
50 Burpees
50 Double unders

I love the Filthy Fifty.  There are only 500 Reps in the Filthy Fifty.  It’s a classic example of why you want to have your Quads/Psoas & your Ankles mobile.  Hopefully by now you’re seeing that there are are core set of mobility movements that you should be doing weekly in order to become a better athlete.  Mobility, more than strength, is our greatest weakness.  One of our goals is to help you make mobilizing a priority so that you can move better and have more fun.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=Q2v9povq8CI[/youtube]
Shean

About Shean

Our Partners

  • crossfitjournal
  • tough
  • tough