WOD 2.21.14

20091214040831_bjpenn

Warm-up

1.) 5 minute AMRAP:

300m run

  • 6 up/down dogs
  • 6 pvc thrusters
  • 15 jumping jacks

 

WOD:

“FIGHT GONE BAD”

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 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.

 

After Party:

1525405_669682369749197_13853839_n

This entry was posted in Uncategorized. Bookmark the permalink.

One Response to WOD 2.21.14

  1. Josefina says:

    You can watch the latest weather updates simply by
    taking a look at your phone’s home screen, where it automatically posts weather info, and all sorts of without
    having to launch the application. I am not only a PC
    player, please anyone assist me to to remove Dell Inspiron password…” We usually hear such inquiry
    around us. The vulnerability has apparently been
    fixed considering that the interview with Russo took place, and usernames
    are again safe and secure.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s