Filthy Fifty

Warm-up:

Active Stretching

Filthy Fifty:

50 x 24" Box Jumps

50 x Jump Pull-ups

50 x 30# DB swings

50 x Walking Lunges

50 x Knees to Elbows

50 x Push Press, 45# bar

50 x Vertical Med Ball toss, 15#

50 x Back Extensions

50 x Burpees

50 x Double Unders

Total Time: ~28:00

Crucible Deck

Warm-up:

Active Stretching

Crucible Deck:

Hearts: Sprint 80 yards (40/40)

Diamonds: 10 x Push-ups

Spades: 10 x Squats

Clubs: 10 x TOs

Joker 1: 10 x Burpees

Joker 2: 10 x Mahlers

Total Time: 19:01

5:00 Exercise Bike

Double-unders, Pull-ups, Push-ups, Pistols

Warm-up:

Active Stretching

AMRAP Circuit:

5 rounds of:

1:00 Double-unders

1:00 Pull-ups

1:00 Push-ups

1:00 Pistol Squats

1:00 Rest

Swimming

Swimming, Push-ups, and TOs

Warm-up:

Abbreviated active stretching routine as I waited for a lane to open up.

Swim WoD:

5 rounds of:

Swim 60m, crawl stroke

25 x push-ups

10 rounds of:

Swim 30m, back stroke

5 x TOs

Surveying

We continue our quest to find a place of our own, and tonight, that meant walking a nice property in the town of Unadilla. The property is just over 10 acres on a nice hillside overlooking the town and is mostly wooded. I loaded Jamie into her back-up and toted her around for a little over an hour as Mary Ellen and I walked the border of the property with our realtor to see what we could see.

Squat Cleans, Pull-ups, Double-unders

Warm-up:

1 mile run, 3/4 mile @ 8.5 mph, 1/4 mile @ 11 mph

Active Stretching

Scaled Badger:

3 rounds of:

15 x Squat Cleans, 95lbs

15 x Pull-ups

15 x Double-unders

2:00 Exercise Bike

Running

Went for a 28 minute road run with occasional sprints and an exploratory run down a random road-side trail. Afterwards, I cooled down with some yard work - mowed the lawn & whacked the weeds. All before lunch.

HSPUs, Pistol Squats, Pull-ups

Warm-up:

Jumping Rope:

• 100 singles
• 30 double-unders

Active Stretching

AMRAP 20:

5 x Handstand Push-ups
10 x Pistol Squats (5/leg)

15 x Pull-ups
Total Rounds Completed: 7

5:00 Exercise Bike

Deadlifts, Squats, Push Press

Warm-up:

1 mile run @ 9mph
3 rounds of 10 x chest-to-bar pull-ups, varying grips
15 x sit-ups
Samson Stretch

WoD:

21 x Deadlifts, 185lbs
50 x Squats
21 x Push Press, 85lbs
15 x Deadlifts, 185lbs
50 x Squats
15 x Push Press, 85lbs
9 x Deadlifts, 185lbs
50 x Squats
9 x Push Press, 85lbs

25 x Double-unders

some random core work with K2Es, L-sits, and Front Lever attempts

Swimming, Push-ups & TOs

5 rounds of:

Swim 60m, crawl stroke
25 x Push-ups

5 rounds of:

Swim 30m, back stroke
5 x TOs