Warmup: ROM, dynamic stretches, warmup to the working weight for SDHP’s and PP, go through each of the 5 movements and do 5-10 of each
WOD:
Fight Gone Bad!
3 rounds of:
Wall-balls (20/14#)
Sumo deadlift high pulls (75/55#)
Box jumps 20″
Push presses (75/55#)
Row (calories)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break 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 1 point.
Write your score in your book.
Cooldown: 2 minute plank, 2 minute wall sit. Roll out and stretch
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