May 2, 2017


Hey.... Memorial Day is in May, you know what that means... 🙊

Warm Up:
Row 500m
2 Rounds 
5 Knee To Elbow 
10 Kettlebell Swings
15 Double Unders 

Muscle Up Practice! 
Rings or Bar 
*Don't have a pull up yet, nows your time to shine! 

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 24/20" box (Reps)
Push-press, 75/55 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.

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