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.
4 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.
Scaled WOD courtesy of BrandX
185? 187? Something like that
Missed a bunch on the wall ball - used 16# wright ball - WOW it was ALL OVER THE PLACE. Only hit in the face once though...
243-Jason-those balls are out of control. Last time I used one I couldn't catch it and it was everywhere. Easier to throw the 20 My SDHP need a lot of work. I focused on technique only and not multiple reps. I'm having a hard time with that, deadlift, and medicine ball clean. Need to focus on skills.
Drew and Amber ROCKED this workout. Drew had 347, and Amber had 302!!!!!! Good job guys! Our coaches are not human.
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