"Dirty 30" CrossFit WOD - Lisa (

"DIRTY 30" was the workout of the day for WODwell's ATHENA program for August 15, 2022: https://wodwell.com/wod/dirty-thirty/...

Lisa took on the classic CrossFit benchmark WOD, “Dirty 30,” for the first time in a while. 30 reps each of 10 different relatively fast and lightweight movements = 300 total repetitions. Lisa (40 years old) finished in 10:37 Rx.

“DIRTY 30”
https://wodwell.com/wod/dirty-30/
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions*
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders

*Back Extensions would normally be performed on a GHD Machine. We don’t have one yet. So we quickly hacked together a homemade solution that looked a bit awkward, but worked out well enough for 30 reps.

Lisa incorporated the “Dirty 30” workout into her ATHENA training program in August, 2022. Check out the latest ATHENA workouts:
https://wodwell.com/wods/feeds/athena...

Ladies, join the ATHENA program & global community: https://wodwell.com/program/athena/?r...