Warm-up:
5 min. Cardio
LSS
20 Sit-ups
E & S
Mtn. Climbers (10 in, 10 out)
20 Push-ups
Walking Lunges with Twist & GM (to wall)
20 KB Swings (30#)
5 min. Cardio
LSS
20 Sit-ups
E & S
Mtn. Climbers (10 in, 10 out)
20 Push-ups
Walking Lunges with Twist & GM (to wall)
20 KB Swings (30#)
WOD:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - 23, 24, 24
Sumo deadlift high-pull, 75 pounds (Reps) - 18, 20, 21 (bar)
Box Jump, 20” box (Reps) - 20, 21, 23
Push-press, 75 pounds (Reps) - 21, 22, 26 (bar)
Row (Calories) - Bike
Wall-ball, 20 pound ball, 10 ft target (Reps) - 23, 24, 24
Sumo deadlift high-pull, 75 pounds (Reps) - 18, 20, 21 (bar)
Box Jump, 20” box (Reps) - 20, 21, 23
Push-press, 75 pounds (Reps) - 21, 22, 26 (bar)
Row (Calories) - Bike
In
this workout you move from each of five stations after a minute. The clock does
not reset or stop between exercises. This is a five-minute round from which a
one-minute break is allowed before repeating. On call of “rotate”, the athletes
must move to next station immediately for best score. One point is given for
each rep, except on the rower where each calorie is one point
CW: see number of reps above
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