08/31/2011

Warm up;

Samson stretch x2 hold for 15 secs
Hollow hold x1 hold for 1 minute
Plank right leg up first 30 secs left leg up last 30 secs
10 hand release push ups
2 min jog

Xfit WOD — Main Event Fight Gone Bad 5 rounds!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds/50 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds/50 pounds(Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps to comments.