WOD Fri. Jan. 4

January 3rd, 2013

Basics Skillwork: Wall Ball, SDHP
Level 1/2 Strength: Back Squat 2×10 @ 50%, 5-5-5+
Level 1/2 Endurance: Repeat the following 4 times – 50 Jumping Jacks, 15 Situps, 15 Push-ups

All Levels
Fight Gone Bad (FGB)

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. Complete 3 rounds.  The stations are:

  1. Wall-ball: M=20/W=14 pound ball, 10/8 ft target. (Reps)
  2. Sumo deadlift high-pull: M=75/W=45 pounds (Reps)
  3. Box Jump: M=20″/W=16″ box (Reps)
  4. Push-press: M=75/W=45 pounds (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 a good score. One point is given for each rep, except on the rower where each calorie is one point.