Category Archives: Dirty Thirty

042318

Push Press – 5 x 5 @ 65-80% of 1RM – 0/75#/95#/115#/125# (short on time)

Dirty 30 for a Metcon:

  • 30Box Jumps (24″)
  • 30 Jumping Pull-ups
  • 30 KB Swings (35#)
  • 30 Lunges
  • 30 KTE’s
  • 30 Push Press (45#)
  • 30 Back Extensions (GHD)
  • 30 Wall Balls (20#)
  • 30 Burpees
  • 30 Double Unders

Time = 16:22

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030316 – The Dirty Thirty

For Time –

30 Box Jumps, 24 inch box
30 Jumping Pull-Ups
30 KB Swings, 35#
Walking Lunge, 30 steps
30 Knees to Elbows
30 Push Press, 45#
30 Back Extensions
30 Wallball Shots, 20#
30 Burpees
30 Double-Unders

Time = 25:19

Knees and lower back were really bothering me.