WOD Thu. Apr. 25

April 24th, 2013
by:

WOD #1
Death By Format

Basics: +3 MBSC per minute

Level 1: +2 Clean+Jerks per minute use a weight between 95/65 and 115/85#.

Level 2: +2 Clean+Jerks per minute use a weight between 115/85 and  135/95#.

WOD #2
Fight Gone Bad Style
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:

Basics

  • MB Hang Cleans, 14# (from the hip)
  • HR Push-ups
  • Sit-ups
  • Mt.Climbers (count left foot only)
  • Hanging Leg Raise
  • Rest

 Level 1

  • Hang Cleans, 65/45#
  • Scotty Bobs (Man-maker push-ups), 20s/15s  (count left arm only)
  • MB Sit-ups, 20#
  • Mt.Climbers (count left foot only)
  • KTE
  • Rest

Level 2

  • Hang Cleans, 95/65#
  • Scotty Bobs (Man-maker push-ups), 30s/20s (count left arm only)
  • MB Sit-ups, 20#
  • Mt.Climbers (count left foot only)
  • KTE
  • Rest

The clock does not reset or stop between exercises. On the call of “rotate” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

manmaker

“Scotty Bobs” or also known as “Man-maker push-ups”