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1.17.17 “Fight Gone Bad”

January 16, 2017

FITNESS & LIFESTYLE

Today is the Paleo Challenge Benchmark WOD. If you can not make it to class today, you will have till friday to make it up. Please use a judge to count your reps. Coaches get there early to set up the stations. You may have multiple heats start a minute or two after each other if necessary but you will need to use a regular clock or interval timer and not the FGB button.

Warm up:
3 Rounds
5-10 wallballs
5-10 KB SDHU
5-10 Box jumps
5-10 Push Press (from the rack)
5-10 Calorie Row

“Fight Gone Bad”
Three rounds of:
AMRAP 1 Minute Wallballs (20,14)
AMRAP 1 Minute Kettlebell SDHP (70,53)
AMRAP 1 Minute Box Jumps (gamestyle) (20″)
AMRAP 1 Minute Push press (75,55) *off of rack
AMRAP 1 Minute Row (Calories)
Rest 1:00 Between Rounds

*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.

SPORT & PERFORMANCE

A.OLY
Every:90 for 7 sets
3 Rep Max Squat Clean TnG

B.STRENGTH
Every 2:00 for 7 sets
3 Pause Front Squats – 3 second hold
Work up to max

C.METCON
“Fight Gone Bad”
Who can break 400? With a judge!

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