150111 Sunday – “Alegra”

An oldie but goodie, The Filthy Fifty, Plan D under way last Saturday.


Last chance to register for Row’d Royalty HERE

Registration closes at 12:00pm PST today (Sunday)


 Enter Your Score HERE for Row’d Royalty

Step 1: Enter the email you used when registering.

Step 2: Enter your Score from Workout 1A.

Step 3: Wait for the screen to Refresh then Enter your Score from Workout 1B.

*If you registered on Wednesday the 7th or later you will have to wait until Sunday to submit your score.

*If you Submitted your score on Wednesday the 7th please resubmit your score.

If you have not registered you have until Sunday January 11th at 12:00pm PST then you will have until Monday January 12th at 12:00pm PST to submit your scores from Workout 1.


Mobility:  Hip Mobility


Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat. Then repeat for 2-3 more sets. Plan on doing a working set ever 90 – 120 seconds.


Workout: “Alegra” – 3 rounds for time.

8 Overhead Squats (Performance: 115lbs, Athletic*: 75lbs, Health: 55lb front squat)

12 Toes to Bar

16 box jumps (Performance: 24″, Athletic*: 20″, Health: 12″)

8 OHS (same)

12 T2B

16 BJ (same)

1 minute rest

Scaling guide: 11 – 17 minutes.

Log your results online by clicking here.

Compare To:  New Workout!


Optional “Cash Out”:  None.

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