Saturday 6.30.12

Kim showing efficient jump rope positioning:  good posture, elbows in, turning the rope at the wrist and not bending the knees excessively in the jump.

Skill: Hip Extensions, Back Extensions, Hip and Back Extensions

Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders

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

Post weights and times to comments.


  1. 29:00 (PR by 0:39) Rx'd
    Thanks Kyle for the push on Burpee's or I would have not PR.

  2. rx'd made it thru to 34 burpees/ so close.... next time

  3. 44:15, minus burpees and double unders. Better than the last attempt!

  4. 48:37 (including a potty break) with singles