ENTO 130806M Palma de Mallorca

"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. We've used this in 3 and 5 round versions. 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.

ENTO 130805L Palma de Mallorca

POWER SNATCH 50%X2, 60%X2, 65%X2, 70%X2
POWER CLEAN + POWER JERK 50%X2+1, 60%X2+1, 65%X2+1, 70%X2+1, 75%X1+1
CLEAN HIGH PULL 80%X3, 85%X2, 90%X2X2
BACK SQUAT 60%X2, 70%X2, 80%X2, 85%X2, 90%X2, 95%X2, 85%X2

Por tiempo, 5 rondas de:
5 Back Squat 60% 1 RM Clean
12 Dominadas

ENTO 130804D Palma de Mallorca

"NATE"
AMRAP 20 min.
2 Muscle Ups
4 Hand Stand Push Ups
8 KB High Swings 24 kg