WOD 5/13/2011

Daily WOD
Fight Gone Bad

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. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20/12 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 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 good score. One point is given for each rep, except on the rower where each calorie is one point.

JZ: 236
Peggy: 238
Jessica: 219
Fran: 216
Clayton: 211
Aime: 190
Shay: 182

Strength Class
A. Deadlift %70x3,%80x3,%90x3+
B. Bench Press %70x3,%80x3,%90x3+

Strength WOD
10 Push ups for time
Rest ,Then...
20 Pull ups for time
Rest, Then..
30 Double Under’s for time
Rest, Then...
40 Sit Ups For time
Rest, Then...
500M Row For time
Thunder
Jeff
Nate
Kyle
Stacy

Skills Class
Pose Running
Foam Rolling

Then Choose Your Own Adventure