Saturday March 31, 2012

Saturday March 31, 2012

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# men, 10 ft target,  14# women, 9 ft target . (Reps)
  2. Sumo deadlift high-pull: 75# men, 55# women (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 #, 55# women (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.

Warm Up:

800 m Run

40 Abmat Sit Ups

30 PVC Overhead Squats

20 Perfect Push Ups

10 Pull Ups

DROM

Shoulder Mobility

Hip Floss

Skill/Strength:

Arrange work station or work with someone to share equipment and revolve with each person just in front of the other.

9:00 am

Tracy 233

Olga 186

Sonia 205 35#/10# Med Ball

Erin M 35#/10# Med Ball

MK 211

Dave 195

Sue 200 25#/10# Med Ball

Sean 226

Dan 330

Julie 262

10:00 am

Iron Mike 280

Mike K 246

Candice 206 10# Med Ball

Bill 195

Jim 249

Jill 208

Michelle 255

Amy 234 35#

Nora 179

Vic 319

John T 202

John Mc 285

11:00 am

Shane 301

Mike H 367

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