Monday 1/17/11
Warm-up
Row 40 cal.
3 Rounds of:
10 KBS
10 KB Thruster
10 Knees to chest
Stretching and discussing class for the day
Strength/Skill
1. Learn new skills for WOD
2. Get weights set for WOD
WOD
“Fight Gone Bad!"
3 Five Minutes rounds of:
Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push-press 75 pounds (Reps)
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.
Add your points and post them to comments.
“Fight Gone Bad!"
3 Five Minutes rounds of:
Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push-press 75 pounds (Reps)
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.
Add your points and post them to comments.
Recovery
2 min. Eagle
4 min. Sun salutations
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