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25 May 2018

25
May

25 May 2018

25 May 2018

Warm-up: Eastside Lap, 3 Sets: 10x push ups, 10x Box Dips (set up boxes in the middle of the gym along poles for Fight Gone Bad), 10x Burpee.

Strength: 10×1 Bench Press AHAP

Stamina (don’t post on board): 5 Rounds, 20x Dips, 2x Rope Climb, 20x Supine Barbell Row.

WOD: “Fight Gone Bad” – Set up 5 Stations only and have everyone start on different things to limit equipment

3 Rounds for Max Reps:

  • 1:00 Max Wall Ball
  • 1:00 Max Sumo Deadlift High Pull (75/55) – Don’t allow Women Bars 35# to be dropped with 10# Plates on them. Set up 15# Bars!
  • 1:00 Max Box Jump (20″ for Everyone)
  • 1:00 Push Press (75/55)
  • 1:00 Calorie Row
  • 1:00 Rest

Cool Down: 3 Sets:  20 Mountain Climbers, 20 Ab Mat Sit-ups

 

 

 

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