WOD Wed. Jan 11

January 10th, 2012

Basics Skill Work: Sumo deadlift high pull
Lvl 1/2 => 5-3-1 Strength Program Cycle Wk. 1
Deadlift 5-5-5+

All levels
“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. There are 3 rounds. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps) W=14#
  2. Sumo deadlift high-pull: 75 pounds (Reps) W=60#
  3. Box Jump: 20″ box (Reps) W=14#
  4. Push-press: 75 pounds (Reps) W=60#
  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.