Wednesday, November 30, 2011

Thursday 111201 Fight Gone Bad

Have you ever gone ice blocking?  If not, you are in for a fun time.  All the ingredients for this outing can be found right here in Malibu, within a mile from the Hut.  Go to Ralph's and buy a block of ice.  Let me be clear... a BLOCK of ice.  Not a bag of ice... that would be ice cubing, it is an entirely different pursuit.  Really the only other item you need to prepare in advance is a small towel.  This goes between the block of ice and your glutes (butt).  It keeps the posterior dry and helps you stay on the block of ice while you are sliding down the big grassy hill.  That's the final thing you need... a big grassy hill.  HMMMMM, I wonder where you can find one of those in Malibu on PCH overlooking the Pacific Ocean?  Do a few trial runs- looking for a spot on the hill with just the right incline and JUST out of sight of a guard shack.  Have fun.
Progeny of Pepp alum know where to go ice blocking!
Thursday's WOD; Class times at 6 and 9am, 4 and 6pm.  December OnRamp kicks off at 5pm.
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
Row (Calories)
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.
Post total reps and scaling to chalkboard/journals.

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