Fight Gone Bad
Saturday March 31, 2012
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:
- Wall-ball: 20# men, 10 ft target, 14# women, 9 ft target . (Reps)
- Sumo deadlift high-pull: 75# men, 55# women (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 #, 55# women (Reps)
- 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.
Warm Up:
800 m Run
40 Abmat Sit Ups
30 PVC Overhead Squats
20 Perfect Push Ups
10 Pull Ups
DROM
Shoulder Mobility
Hip Floss
Skill/Strength:
Arrange work station or work with someone to share equipment and revolve with each person just in front of the other.
9:00 am
Tracy 233
Olga 186
Sonia 205 35#/10# Med Ball
Erin M 35#/10# Med Ball
MK 211
Dave 195
Sue 200 25#/10# Med Ball
Sean 226
Dan 330
Julie 262
10:00 am
Iron Mike 280
Mike K 246
Candice 206 10# Med Ball
Bill 195
Jim 249
Jill 208
Michelle 255
Amy 234 35#
Nora 179
Vic 319
John T 202
John Mc 285
11:00 am
Shane 301
Mike H 367