WOD Thu. Jul. 18

July 17th, 2013
by:

WOD #1
Strength
20 – 15 – 10 of:
Strict press @ 50%, 62.5%, 75% of 1RM
Work on learning proper form of the strict press 

WOD #2
Fight Gone Bad (FGB) – Outside
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. Tire flips (2 flips = 1 point)
  2. 15 yd Tire Roll (ea. 15 yds = 1 point)
  3. KBS 70/55#55/35# – 35/20# (2 swings = 1 point)
  4. Plate Toss 10 yds (ea. 10 yds = 1 point)
  5. 25 yd run w/ 10# plate OH (ea. 25 yds = 1 point)

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.

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