No need to rip your hands on pull-ups!
I am impressed with how you all took on doing back to back to back benchmark WODs. Not only am I impressed with your ability to keep truckin’, I’m impressed with the incredible attitude you all brought in to the box all week, well done. We topped the week off with Angie on Saturday! This coming week doesn’t look much easier but are any of these WODs easy?
We’ll be moving up here next weekend. I’ll hold all the regularly scheduled classes on Saturday. A few of you have expressed that you are open to help us move. We will be sure to let you know what kind of help we’ll need in the next couple days. We don’t have much, we have been trying to convert into modern day minimalists so we won’t need too much help.
Here are our pal Molly’s thoughts about this past week at the box. http://foothillhomecompanion.blogspot.com/2012/09/this-week-at-box.html
Molly, I think you might be a local hero!
“Fight Gone Bad”
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. Today we will be doing 3 rounds.
The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- 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.