WOD Monday, 21 January 2013 03:44
Reminder, for MLK day we will be open from 6:00 AM to 10:00 AM, and we will have one evening class at 6:00 PM.
2 x 10 FS, 1 x 20 BS @ 60%...add 10 pounds to this weight from what you did last week.
100 pushups (chest to ground!!!)
FIGHT GONE BAD Friday, 18 January 2013 05:14
2 x 10 FS, 1 x 20 BS @ 60% - Your starting weight for this should be five pounds more than Monday's strength piece.
"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)
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.