Thursday 03.21.13

Coach Jacob and Jordan in front of the Jordan statue in Chicago

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Aw yeah. March Madness action starts today, and it honor of all the Madness, we take on "Fight Gone Bad" here in the box. Rapid-fire action for just a minute at a time! 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. 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. Score is total points accumulated over the 3 rounds.

WOD

Strength:

5 Rounds of 10 total reps of:

Overhead press --> Push Press --> Push Jerk 

(must do at least 3 overhead presses; 

divvy up remaining 7 reps as desired among push press and push jerk)

3 HSPUs between rounds

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"Fight Gone Bad"

3 Rounds consisting of five 1-minute stations:

- Wall-ball (20/14) (Reps) 

- Sumo deadlift high-pull (75/55) (Reps) 

- Box Jump (20") (Reps) 

- Push-press (75/55) (Reps) 

- Row (Calories)