February 8 Workout

Most of you know this as "Fight Gone Bad"-

5 rounds-
Wall ball (20LBS ball, 10' target. If you don't have a 20LBS ball, substitute 2 20 pound dumbbells. Hold one DB in each hand shoulder level. Squat down, then stand up and extend the arms.)
75# sumo High Deadlift Pull
24" Box Jump
75# Push Press
Row (I don't have an answer for a sub since the normal sub is Sumo High Deadlift at 45#. Hopefully everyone has access to a rower.)
Rest

One minute for each station. There are six stations, including rest. Total workout time is 30 minutes. Count total number of reps. For the rower, count calories.

Good Luck!*

31 January Workout

We're going to keep it simple this week in honor of Matt's last workout in Djibouti.

4 Rounds for time of:

800m run
40 Pull ups
70 Pushups

Fastest time wins. Good luck!

25 January Workout

4 Rounds of:
30 Secs on/30 Secs off of:
Max Reps of Ab Mat Sit Ups (feet secured)
Max Reps of Wall Balls (20# ball to 10')
Max Reps of KB Swings (53#)
Max Reps of Box Jumps (24")

Clock is continuous. You should finish the last round at 16 minutes.

Scale as necessary, most reps wins.

Good luck!