3 rounds for time of:
Run 400 meters
20 Pull ups
40 Push ups
60 Squats
7-20-11
Conga Line: Rope Climb & Ring Dips:
Set the rings up near the rope. Send the first athlete up the rope and he has 60 seconds in which to make as many ascents as he can. At the sixty-second mark he is to descend the rope and as he steps away from the rope the second athlete begins the rope climb while the first goes to the rings for dips. Both have another 60 second to complete as many ascents and dips as they are able. Move at this rate until the entire team has moved through 5 rounds of the pair.
7-18-11
‘Fight Gone Bad’
Three rounds of:
Row (Calories)
Push-press, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)
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.
7-16-11
Barbell Mile:
25 Back squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
7-15-11
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Fight Gone Bad 6 in support of Special Operations Warrior Foundation – video [wmv] [mov]
