Friday 160101
“HeavyWeight, Middle & Lightweight Division Fight Gone Bad”
3 rounds for max reps of:
Wall Balls Hvy 20/14lbs 11/10′ Mid 20/14 10′ Light 20/10 10/9′
SDHP Hvy 115/80 Mid 95/65 Light 75/55
Box Jump Hvy 30″ Mid 24″ Light 20″
Push Press Hvy 115/80 Mid 95/65 Light 75/55
Row For Calories
1 minute rest between rounds.
Rules: In this WOD you move from each of 5 stations after a minute. Clock does not reset or stop. This is a five-minute round with a 1min break. 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.
Total score = points from all 3 rounds
Post division and score to responses.
New Years Hours:
Friday, January 1st-10:00am
Saturday, January 2nd-8:00am, 9:00am & 10:00am
Wod w/20′ box and 55# barbell
Wallballs:28/26/28
SDHP:30/26/26
Box jumps:22/23/23
Push Press/Push-ups (last 2 rounds):26/20/19
Row:14/15/15
Total=341 reps
Wod w/ 20′ box & 55# barbell
Wallballs- 23/17/20
SDHP- 23/20/16
Box jumps- 24/21/21
Push press- 20/20/18
Row- 14/12/13
Total= 282 reps
Backyard wod
100 cal row
2 rds
7′ HS walk
50 walking lunges with 45# OH
10 ring dips
Then
100 cal bike- air assault
22:20
–
5 rds
10 thrusters with 45# bar
10 situps
4:00
FGB lightweight
216
FGB with 75#
300
Wod at home
500m row warmup
4 rounds
400m run
10 thrusters 65#
10 back squats 65#
20 sit ups
Time 20:23
4 rounds:
20 push-ups
16 reverse v-ups
56 mountain climbers
36 rope slams
100 jumping jacks
20 kb swings (45#)
16 burpees
36 squats
200 jump ropes
~33 minutes
30 min. Peloton ride (450 calories)
Wod: Middle weight
Wallballs- 23/20/19
SDHP- 24/18/18
Box jumps- 21/19/22
Push press- 20/18/18
Row- 13/12/12
Total= 277 reps
Thanks for all the encouragement Nikki!