6161 E Main St
Farmington, NM 87402
(505) 801-9603
Wodify

WOD 08/23/16

August 22, 2016

WOD:
“Fight Gone Bad!” 
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 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.

Post WOD Mobility: Glut. smash on ball or roller, 3 minutes each side, then, seated cross legged glute stretch, 2-3 minutes each

11:00 am Strength class:  Lift: Bench press 9 x 3: 50% bar, 30% chain or band

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