Archive for July, 2016
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.
5 sets
3 Position Snatch (high to low)
+
3 RFT
18 Cal Row
12 Burpees
6 Squat Snatch 135/95
EMOM 10
Odd: 3 Squat Clean
Even: 1-3 MU or 5-10 CTB Pull Ups
+
7RFT
10 HRPU
10 Heavy KBS
+
3 Rounds for Quality (as able)
15 Band Pull Aparts
8 Bentover Rows
1RM Back Squat
+
Open Workout 13.4
AMRAP 7
3,6,9,12…
C&J 135/95
TTB
Wgt/Strict Pull Ups 5×5
or
20 Eccentric Pull Ups
+
4 sets
1 min DLs 135/95
1 min Double Unders
1 min MU or Burpee Pull Ups
1 min rest