Saturday 9/15/07 **Fight Gone Bad**
Fight Gone Bad 3 Rounds
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. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. 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.
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Comments
well we changed the workout and started doing muscle-ups, it turned out to be a lot of fun and pr's for everyone. will got his fist muscle-up and did 10 total, rich and randy each did 31!
Posted by: randy | September 15, 2007 02:16 PM