Thursday, November 1, 2012

Friday October 26, 2012

Strength

DL 3 Reps (80% of 1 RM) on the minute for 5 minutes.

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'll be doing 3 rounds.  The stations are:

Wall-ball: 20 lb ball, 10 ft target (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Run: Every 100m Counts as a point
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 100 M Run.

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