Dirty 30 for you – Fri 12.30.16

 In W.O.D.

Dirty 30 time, make sure you stretch out enough!

Strength:  Power Clean 2-2-2-2-2

Conditioning: “Dirty 30s”
For time:
– 30 Box Jump (24/ 20″)
– 30 Jumping Pull Ups
– 30 Kettlebell Swings (35/26#)
– 30 steps of Walking Lunges
– 30 Knees to Elbows
– 30 Push Press (45/ 35#)
– 30 Hip Extensions
– 30 Wall Ball Shots (20 /14# to 10′)
– 30 Burpees
– 30 Double Unders

You can do this workout in any order, but for this to be done “as RX’d” you must complete all 50 or 30 reps of each exercise before moving on to the next, AND the Burpees and Double Unders must be done last and in that order.

  • Performance:  Filthy 50’s
  • Fitness: 30’s
  • Health: 30’s @ scaled versions of choice.

NOTE:  Jumping Pull Ups IS the movement.  It is not a scaled movement for regular pull ups

Compare to 4.05.16


*Optional Strength:  Wendler Week 4 Day 4:
– Power Clean
40% x 3
50% x 3
60% x 3

*Important note: in the 4th week (your deload/ back off week), you should NOT be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training.

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