warm up:
400m run
50 single unders
25 double unders
5rnds of cindy
20 walking lunges
10 burpees
workout:
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. perform 3 total rounds. the stations are:
- 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)
- c2 rower: 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. post total reps for score.
7 comments:
name - score
pat - 407
steve d - 351
moises - 350
blake - 340
caleb - 335
cav - 298
beegees - 277
steve c - 271
davis - 261
aaron - 259
rowdy - 251
eddy - 241
jessie - 240
Nice job Pat!!! I noticed it says this was Sunday the 25th's workout.. But its Saturday night right now... :)
Robert- 250
Were we supposed to do more than 2 rounds? Ya'll enjoy the weather over there!
rob, this fgb was performed in 3rnds. this workout is usually done in 3 but can be done in 5rnds. sorry for the confusion...i forgot to mention that in the explanation.
Guy / 175 / 3 rounds =323
Had to sub Thrusters (45# bar)for wall ball, & treadmill run for row.
I miss sea level.
guy -
nice job of sub'ing the movements. another great example of not having excuses for shit. target-weapons-movement...get some go again.
You know me Dawg! Sheeeeeeee
Again Faster!
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