Warm up
200m run
then 5 min AMRAP of:
10 single leg line hops
10 air squats
10 step ups
5 push ups
5 banded pull aparts
10 sit ups
then 5 min AMRAP of:
10 single leg line hops
10 air squats
10 step ups
5 push ups
5 banded pull aparts
10 sit ups
Strength
"Tabata" holds
HS hold, L-sit hold, bent arm hang, dead hang
HS hold, L-sit hold, bent arm hang, dead hang
WOD
"Fight Gone Bad"
3 Rounds
Wallballs (20/14)
SDLHP (75/45)
Box Jump (20")
Push Press (75/45)
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.
3 Rounds
Wallballs (20/14)
SDLHP (75/45)
Box Jump (20")
Push Press (75/45)
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.
No comments:
Post a Comment