150410 Aspiring Champions

Warm up

5 min DROMs

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 32, 24, 19, 24, 12

2: 29, 17, 15, 17, 12

3: 22, 16, 12, 20, 12

Total: 283

Spartan 30/30
2:05

150327 Aspiring Champions

Warm up

5 min DROMs

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 31, 23, 27, 20, 7

2: 29, 16, 18, 17, 8

3: 25, 15, 14, 17, 7

Total: 274

150320 Aspiring Champions

Warm up

5 min DROMs

Xiaopeng

500m row

running

Burgener warm-up

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 29, 20, 19, 22, 10

2: 30, 18, 23, 17, 9

3: 25, 12, 28, 15, 10

Total: 277

110923 Fight Gone Bad

CFSB C3 w6d4

Buy in:
5min jump rope
3 rounds of:
20 squats
20 sit-ups
15 push-ups

WOD from 110917:
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) <—12# Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75 pounds (Reps) Row (Calories) <—SDHP w/ 45# bar Score: 295

Cash out:
1/2 mi walk/run