400m Run
2 Rds
10 Pass Throughs
10 Ovhd Squats
10 Good Mornings
10 Ring Rows
1 Rope Climb
WOD
"Fight Gone Bad"
3 Rds
Wallball (20/12)
SDHP (75/45)
Box Jump (20/16)
Push Press
Row (calories)
Each exercise is performed for max reps for one minute. After one minute rotate exercises. The clock does not stop between exercises. Rest one minute following the row.
Post FGB reps/score
Ryan D. 394 rx
ReplyDeleteJud-8:57(Elements 3)
ReplyDeleteBrian-5:21(Elements 3 using 15 lb. plate for Overhead walking lunges)
Bruce-169(51lbs./1st rnd=1min. ea,2nd rnd=45 sec. ea)
Chuck-230(33#PP,41#SDHP)
ReplyDeleteCoach Kaitlyn-248(RX+)
ReplyDeleteCoach Heather-280(RX+)
Tyler-225 RX
Melissa O-223 (41#/10#wb)
Patrick-248(58#/14#wb)
Jennifer Z-109(2rds w/ 45sec of work/41#/10wb)
Liz-140(2rds/41#/10#wb)
Johnny-213(58#/14#wb)
Liza-230(41#/14#wb)
Brandy-211(41#/10#wb)
Doug-ElemII-9:37
ReplyDeleteKelly-ElemII(15-12-9)9:25
Charr-320 Rx+ (22in. BJ)
ReplyDelete-Round 1=115
-Round 2=103
-Round 3=102