January 26th, 2008

"Fight Gone Bad" and "IWT"...

Friday - Fight gone bad
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. 3 rounds. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. 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.

Bin: 234
Chadron: 267
Ben: Ran out like a wiener before I could ask him.

Saturday@noon - IWT
An IWT session involves a set of 8-12 reps of an "athletic lift" immediately chased with two minutes of free exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds.

Specific exercises: TBA Saturday at workout (noon).

Welcome Back

Welcome back everyone, WOD postings will resume soon, and there will be a group workout on the 20th to get things going. We also have a tire now!

Neat video to kick things off: