Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Squatting Band Row (Reps)
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.
During a forty five minute block of time work on form and feeling. Perform the following in any order: 5 handstands 25 ring dips 5 muscle ups 25 GHD sit ups 3 plank holds 3 L sits 10 plio push ups 10 plio pull ups
We will be meeting at the parking lot at 22nd and Collins in Miami Beach at 1pm today. If weather is an issue we will return to the warehouse. “Beach Blanket Bingo” Pick a partner to make a two person team. Sprint 50 meters into the water and return to start. Tag in partner. Perform 10 burpees. Upon completion of last burpee hold plank. Continue to hold plank while your partner does water sprint. Each team completes ten rounds for time. Post time to comments.
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.
“Women who claim to be afraid to train hard because they ‘always bulk up too much’ are often already pretty bulky, or ‘skinny fat’ (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.”
Today is our “Helen Challenge”. It is free and open to the public. The workout is scalable for anyone of any ability. We will be running waves every fifteen minutes starting at one o’clock. We will also be BBQ’ing all day. Bring some stuff to toss on the grill or just come and compete.
“Helen“
Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
