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21 May 2019

21
May

21 May 2019

21 May 2019

Warm-up: Sul Ross Run, 3 Sets: 20m bear crawl, 10x Hand release Push up, 10x V-up.

Strength: Strict Press 5×8 – Increase weight from last week.

Stamina :4 Rounds, not for time: 20x Handstand push up, 12x Strict chest to bar pull up, 200m Front rack KB carry.

WOD: A Twist on Fight Gone Bad

3 Rounds For Total Reps in 17 minutes:

  • 1 minute Slam Balls (30/20)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lb) – Please do not drop bars with 10# plates on each side, or set up 15# bars with Plates on them. SAVE THE 10’s!!!!
  • 1 minute Box Jumps (20 in)
  • 1 minute Dumbbell Thrusters (35/20)
  • 1 minute Row (Calories)
  • 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. 

Record all three rounds. Best way to count is to keep cumulative count from station to station. 

Cool Down: 3 sets: 20 Hollow Rocks, 10 Super Mans

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