Friday September 30

September 29th, 2016
by:

Strength / Skillwork

Overhead Squat
5×5
50-60-70-80-90% of 1RM
the set @ 90% will be a PR if you can hit it. Do not force it for 5 reps.

WOD

Fight Gone Bad!
The original!

Three rounds of:
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

dannykbs