Saturday, November 16, 2013

Wall-ball, SDHP, Box Jump, Push Press, Row



* Nutrition Challenge:  Day 27 of 30
______________________________


WOD 

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10 ft target, 20/14#
Sumo deadlift high-pull, 75/55# 
Box Jump, 24/20" 
Push-press, 75/55#
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.


 __________________________________________________________________________

Yesterday's PR's & Noteworthy Efforts
Nate Dogg - 20 RM Back Squat - 250#
Joz - Back Squat 1 RM - 185#

Best Results for Yesterday's WOD  

Foundations:  Kathy Faria 27:09
Conditioning:  Grant Worden 163 reps / Mandi Jackson 136 reps
Competition:  Daniel Smith 14:03
Barbell:  -----

Weekly Challenge Results to date:  Ryan Meyer, Daniel Smith, N. Dogg, Anthony Mancuso - 14 pulls /  Trisha Meaney - 16 pulls
______________________________________________________________________________

Weekly  Challenge 
Row 500 meters in fewest pulls as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 



No comments:

Post a Comment