Monday, March 21, 2011


Warm Up:
500m ROW or 400M Run
10 Push Ups
10 Air Squats
5 Hand Stand Push-Ups

WOD:"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(3 Rounds Only!! Pair Up. One person will complete the WOD while your partner counts your reps. We will attempt to have 2 heats per class.)

3,2,1 GO!!!!

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