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WOD Tuesday, May 9, 2017

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PERFORMANCE

A) “Fight Gone Bad!”
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull, 75/55 (Reps)
Box Jumps 20″ (Reps)
Push-press 75/55 (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.

B) 3 Rounds of:
45 sec of a Weighted Plank Hold
15 sec Rest
45 sec of a Glute Bridge Hold
15 sec Rest

FITNESS

A) “Fight Gone Bad!”
Three rounds of:
Wall-balls 14/10 (Reps)
KB Sumo deadlift high-pull 53/35 (Reps)
Plate Jumps or Step ups (Reps)
DB Push-press 55/35 (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.

B) 3 Rounds of:
45 sec Plank Hold
15 sec Rest
45 sec Glute Bridge Hold
15 sec Rest