WOD: 5.7.14

The thought manifests as the word; The word manifests as the deed; The deed develops into habit; And habit hardens into character. So watch the thought and its ways with care, And let it spring from love Born out of concern for all beings.
– Buddha

Photo 4-23-14, 12 43 14 PM

 

Fitness:

Watch a video for this workout“Fight Gone Bad (3 rounds)”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Performance:

Watch a video for this workout“Fight Gone Bad (5 rounds)”

Wall Ball (20/14-pounds), for reps
Sumo Deadlift High-pull (75/55-pounds), for reps
Box Jump (24″/20″), for reps
Push Press (75/55-pounds), for reps
Row, for calories
For total points (count reps + calories) in 5 rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Dynamic Effort Upper Body:

Bench Press with Chains @50% of floor press 1RM for 9 sets of 3 (rest 30-45 seconds between sets)