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Saturday, August 31

9 2 - FILTHY 54s

2013
Skills warmup
Workout:   Filthy 54s
1 Round:
54 Box jump, 24 inch box
54 Jumping chins
54 Kettlebell swings, 35
54 Walking Lunge 
54 Knees to elbows
54 Push press, 45 pounds
54 Back extensions
54 Wall balls, 20 pound
54 Burpees
54 Doubleunders/ tuckjump

Finisher
reps                   Movement               weight
↓ split
54 Box jump, 24 inch box

54 Jumping chins

54 Kettlebell swings, 35

54 Walking Lunge 

54 Knees to elbows

54 Push press, 45 pounds

54 Back extensions

54 Wall balls, 20 pound

54 Burpees

54 Doubleunders/ tuckjump

round splits →



time / score
recovery
Kcal




workload (foot-pounds)

power (fp / min)

power ratio (power / bmi)




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2 comments:

JPi said...

JPi - Rx (DU)

37:47

153K
40oo
14.2

Anonymous said...

BLa - Rx (DU)

34:37

76K
2200
11.1