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.
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2 comments:
Had to do this in my basement so lots of subs!
wallball 30 25 28
SDHP 12 18 20
Boxjump 16 24 27
PushPress 16 19 14
Row 6 11 11
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80 97 100
Total 277
Sub 45# barbell thrusters for wallball
Sub 'Stairjump' for Boxjump
Stairjumping has a forward/back component.
Pushpresses are hard to lock out with out smashing the ceiling.
@Y
1.5 mile for time
sub 5 rounds of 20 reps
instead of timed sets - all within twenty minute (32 in end)
hard to do - will need to bring a watch next time
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