Saturday 06/29/13

Skill Work
Your choice - handstands or kipping pull-ups


"Fight Gone Bad"
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
SDHP, 75#/53#
Box Jump, 24"/18"
Push-press, 75#/53#
Row (calories - set the rower at 5 or 6)

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score.


Finale:  Couch stretch for 2 min/leg and mob your shoulders for 2 min/arm with a band.


Mike, Andy, and Kathy go at the deadlifts during a metcon.

4 comments:

Mrs. G. said...

Fight Gone Bad

3 rounds AmReps

wallballs(10#) 21 18 18
sdhp (45#) 15 14 14
box jumps (18") 13 12 12
push press (45#) 8 9 8
row

total reps 207
better than January...only had 166....had more reps of everything but i am way better at rowing than burpups!!

Mike S said...

"Fight Gone Bad"

3 rounds AMReAP

20# WB - 20, 16, 16
75# SDHP - 13, 9, 8
18" Box Jump - 17, 14, 13
75# Push Press - 18, 13, 12
ROW - 8 , 7, 10

Total Reps "194"

** January 12,2013 (My second MetCon) Total Reps "183".

At that time, 10# WB, 33# SDHP, 18" Box, 33# Push Press, and BurpUps. (I too like rowing better.)

Tracy said...

Fight gone bad
3 rounds AMRAP

Walll balls 6# 17-13-12
SDHP 45# 14-10-10
Box jumps 18" 11-10-10
Push press 45# 12-11-9
Row 5-6-6

156 total
January total 142 reps with 33# bar

Mrs. G. said...

Steve G
FGB. As prescribed. 161 reps

 
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