Sunday, April 21, 2019
3 Rounds of:
Burpees
Sumo deadlift high pull (75#/55)
Box jump (24″/20″)
Calorie row
This workout will have the same format as Fight Gone Bad. In this workout you move from each of four stations after a minute. This is a five-minute round with the fifth minute being rest before repeating. 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.
Saturday, April 20, 2019
With a partner for time:
200 Calorie bike
10 Dumbbell push press (50#/35#)
20 Wall ball (20#/14#)
30 Sit ups
Tuesday, April 16, 2019
For time:
800m Run
20 Push ups
200′ Walking lunge
20 Push ups
40 Toes to bar
20 Push ups
200′ Walking lunge
20 Push ups
800m Run
Sunday, April 14, 2019
Conditioning
Autism Awareness WOD
AMRAP in 5 minutes of:
4 Power cleans (155#/105#)
24 Double unders
10 Pull ups
Strength
Overhead Squat
Saturday, April 13, 2019
AMRAP in 5 minutes of:
10 Sit ups
10 KB swings (70#/53#)
-THEN-
AMRAP in 10 minutes of:
10 Push press (115#/80#)
10 KB swings (70#/53#)
10 Box jumps (24″/20″)
