Author Archives: ian

03/08/2013

SATURDAY

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 10kg (6kg) ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (25kg) (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg (25kg) (Reps)
Shuttle Run 10m (Reps)
Rest

In this workout you move from each of six stations after a minute including one rest station. The clock does not reset or stop between exercises. On call of “rotate or change”, the athletes must move to next station immediately for best score. One point is given for each rep. One 10m pass on the shuttle run = 1 rep.

27/07/2013

Saturday

Strength:
Weighted Pull Ups
2 2 2 2 2

Metcon:
5 Rounds:
Max Rep Push Ups
60m Sprint
*Start sprint from top of push up position
**Your rest is walk back after sprint