WOD Wed. May 15

May 14th, 2013

WOD #1
Level 1&2
Supersets of Strict Press –> Push-ups (A superset is where one exercise is immediately followed by another w/o rest in between. You can rest after each superset, but not between exercises within a superset.)
8/20, 5/15, 5/15, 5/15, 8/15 
Pick weights for each where you can go unbroken with good form for each of the indicated rep counts. 1st number is Strict Press. 2nd number is Push-ups.
Work on the proper mechanics of a strict press with light to moderate weight. Perform 4 sets of 5-8 reps each.
Also, go over with a trainer any exercise from WOD #2 with which you are unfamiliar.

WOD #2
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=60 pounds (Reps)
  3. Box Jump: M=20″/W=16″ box (Reps)
  4. Push-press: M=75/W=60 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.