Wednesday, March 19, 2008


Wow this one was hard. I had ll the equipment at home so that was good. the step we have set on high is a bit low so that was less for this one I would say it is about 10 inches instead of the 20 we need, I will find a carpenter to build us a few boxes.


"Fight Gone Bad!"

Three rounds of:
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)

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.


Row: 13/14/17

sumo lift: 22/25/25

Box jumps: 35/47/42

push press: 22/23/22

wallball: 17/19/10

I was also supposed to use more weight but since first time I just used the bar at 45 lbs.

I need some bumper plates to bring it up to the prescribed 75 pounds with rubber so I can set it down without metal scratching the floor.


1 comment:

Cara said...

Now that sounds hard core-- Woot!