WARMUP:
CFWU 2x15
WOD:
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. This is 3 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)
Row: 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.
Modifications: 12 lb ball with an 8 ft target. SDHP: 55 lbs. Step-up to a 16" box. Push press: 50 lbs.
ReplyDeleteScore: 187.
Such a great work out. Next time I might even enjoy it! Can't promise not to swear though.