3.3.2016

12747508_10153293153831962_722146049545818757_o

SWOD
8 Minutes EMOM
EVEN 5 Strict Press @ 75%
ODD 10 HSPU or 3o second handstand hold

WOD
“Fight Gone Bad”

[AMRAP] As Many REPS As Possible:

3 Rounds (1 minute at each station)

– Max Reps Wall Balls @ 20 lbs / 14 lbs
– Max Reps Sumo deadlift high-pull @ 75 lbs
– Max Reps Box Jump @ 20″ / 18″
– Max Reps Push-press @ 75 lbs
– Max Calories on Rowing Machine
– Rest 1 minute

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.

SPARTAN
Run 1 Mile
Row 2000 Meters
Run 1 Mile

Leave a Reply

Your email address will not be published. Required fields are marked *