Monday, December 12, 2011

Tuesday 12/12/11



1. Warm Up-Mobility/CF Warm Up
2.Strength/Skill-Back Squat 5x5
3. W.O.D.
 "Fight Gone Bad"
3 Rounds of
Wallball
SDHP(75, 55)
Box Jump
Push Press(75, 55)
Row

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. Post total points to the comments section
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9 comments:

  1. paramountpersonaltrainingDecember 12, 2011 at 2:55 PM

    5 Reps should be about .875 of your 1r max

    ReplyDelete
  2. UnknownDecember 13, 2011 at 6:40 AM

    Fun one!

    191 - probably would add on another 20 - 30 points w/ just a better transition between stations, lost about 10 - 15 seconds.

    ReplyDelete
  3. Allison HardyDecember 13, 2011 at 6:42 AM

    Back squats: 75/105/145/170 x 5
    FGB: 220

    ReplyDelete
  4. Lindsay R.December 13, 2011 at 7:01 AM

    204 - I agree with Megan, I had slow transition between stations and I wimped out on the first round of box jumps...

    ReplyDelete
  5. paramountpersonaltrainingDecember 13, 2011 at 7:42 AM

    You guys did an awesome job. That was a tough one. Now that you've done it once you'll be more mentally prepared and prob won't lose as much time on the transitions next time. Also, don't forget to log your weight for the back squats.

    ReplyDelete
  6. RafaDecember 13, 2011 at 8:02 AM

    FGD: 247@65 ... Back squats?

    ReplyDelete
  7. paramountpersonaltrainingDecember 13, 2011 at 11:30 AM

    The heaviest weight you had full range of motion was @ 135 Rafael.

    ReplyDelete
  8. UnknownDecember 13, 2011 at 11:35 AM

    Back squats = 125

    ReplyDelete
  9. PigletDecember 19, 2011 at 1:05 AM

    I'm late posting this, but: 222!

    Fun times.

    ReplyDelete

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