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)
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.
9 comments:
Big Dawgs and Pack:
As Rx’d
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)
Buttercups:
Three rounds of:
Wall-ball, 6-10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)
The usual sub for rowing is SDHP. Since SDHP are already in the WOD, we generally recommend Burpees. Counting the number of Burpees tends to work out fine as a sub for cals rowed.
I scored a 195. I lost by 3 to Dave "Big Nasty" Johnson...
198 with thrusters. Good job Trey! I signed you up for a half marathon and told the race director your estimated pace was 6:45 a mile on a bad day!!!
Dude-your sdhp is dirty! You guys freakin ripped those weights tonight.
192 and Trey cheated me, crop dusted me in passing.
You gotta do what you gotta do to win...
Clay 183
Autumn 183
6# wall ball
35# SDHP, Push press
24" box
Drew 365 ( thanks Jason for the help )
Amber - 346 new PR!!!!
Thanks for coaching me through that one Drew!
189....not good!
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