Fight Gone Bad

3 Rounds - 5 Stations - 1:00 per Station for Toatl Number of Reps:

1 - Wallballs - 20 pound ball - Max Reps

2 - Sumo Dead High Pull - (45#/75#) - Max Reps 

3 - Box Jumps 20"- Max Reps

4 - Push Press - (45#/75#) - Max Reps

5 - Row - For Calories
Rest 1:00

The clock does not reset or stop between exercises. On call of "rotate," move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Strength and conditioning

Strength- 1) push jerk 3rm

Emom for 5 min
- 5 hang cleans 95/65#
- 5 box jumps

2 min rest

Emom for 5 min
- 5 t2b
- 5 push jerks 95/65#

Nancy

5 Rounds For Time

400 Meter Run
15 - OHS (65#/95#)

Strength and conditioning

Skill- hang squat snatch

Strength -hang squat snatch 2rm

Wod - 21-15-9

Wall balls
Hang squat snatches 65/45#
Jumping ball slams

Push Press:  5 -5 - 4 -3 -2 - 2 -1

3 Rounds (12:00 Time Cap)

500 Meter Row

15 - Burpees

80 - Double Unders

The Zapper

800 Meter Run

21 - C2B Pull Ups

15 - KB Swings

9 - Squat Cleans (95#/135#)

800 Meter Run

9 - Squat Cleans

15 - KB Swings

21 - C2B Pull Ups

800 Meter Run

Strength and conditioning

Strength- 1) 12 min to find 3rm overhead squat

2) 3sets max pull ups.

Wod- 10 min AMRAP

3 hspu
5 back squat 225#/135#
7 t2b
100m

LAST CHANCE

CFSK's On Ramp is free to all moms in the month of May. Our next On Ramp is Saturday May 25th, 2013 9:00am.

FREE On Ramp For Moms

25:00 AMRAP

400 Meter run or 25 calorie row

25 - Ring Dips

50 - Wallballs

25 - KTE

Strength and conditioning

Swod- back squat 3x5 (65%)

Wod- "13.2"

10 min AMRAP

5 shoulder to overhead 115/75#
10 dead lifts 115/75#
15 step ups 24/20