Station 6 2-23-11 3 rounds for time: 500 meter row 25 Ball Cleans w/ 24lbs 50 Anchored Situps 25 Burpee 50 Shoulder to overhead anyway w/ 45lbs Abe: 32:29 Vinny: 45:17
Station 8 WOD 21-15-9 Back Squat w/ 135lbs Burpee 25 Double Unders after each round Abe: 8:02 Redman: 7:32 (subbed 95lbs and 50 single jumps)
“Fabulous 5” 5 rounds of: 5 Jumping pullups 5 situps 5 pushups 5 Squats 5 Burpee Abe: 3:56
“The Ball Buster”
2 Rounds of: 2 minute Row 25 “perfect” push-ups 25 wall ball 15 seated rows 15 box jumps 15 dumb bell shoulder presses lunges across the app. bay and back Max pull-ups 100 jumping jacks 15 push presses
Raby-26 minutes Ford-29 minutes
I changed it to a 20 lb ball and did 25 each of everything. My time: 34:30. It was a great workout!
“Barbara” 5 rounds for time. 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats. 3 minute rest between each round.
Jordan Paul-46 minutes.
Ford- 1 hour 2 minutes.
Jordan said that it was a “good warm-up”
Station 8 “D” shift
21-18-15-9-5-5-4-3-2-1
-box jumps -GHD sit-ups -Lunges (each leg) -Wall ball -Kettle bell (16 kg) -Tire flip
Sanchez-34.40 Ford-34.45
25 rounds for each with a 24 lb ball
Carey-29.09 Irwin-30.26 Ford-32.31
Repeat-
Ford- 47.53 ( 15 minute improvement)
Irwin- 43.04
Rx’d -Ford-42.20 -Pennell-36.30
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Local 1592 Fitness Training 
Station 6 2-23-11
3 rounds for time:
500 meter row
25 Ball Cleans w/ 24lbs
50 Anchored Situps
25 Burpee
50 Shoulder to overhead anyway w/ 45lbs
Abe: 32:29
Vinny: 45:17
Station 8 WOD
21-15-9
Back Squat w/ 135lbs
Burpee
25 Double Unders after each round
Abe: 8:02
Redman: 7:32 (subbed 95lbs and 50 single jumps)
“Fabulous 5”
5 rounds of:
5 Jumping pullups
5 situps
5 pushups
5 Squats
5 Burpee
Abe: 3:56
“The Ball Buster”
2 Rounds of:
2 minute Row
25 “perfect” push-ups
25 wall ball
15 seated rows
15 box jumps
15 dumb bell shoulder presses
lunges across the app. bay and back
Max pull-ups
100 jumping jacks
15 push presses
Raby-26 minutes
Ford-29 minutes
I changed it to a 20 lb ball and did 25 each of everything. My time: 34:30. It was a great workout!
“Barbara” 5 rounds for time. 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats. 3 minute rest between each round.
Jordan Paul-46 minutes.
Ford- 1 hour 2 minutes.
Jordan said that it was a “good warm-up”
Station 8 “D” shift
21-18-15-9-5-5-4-3-2-1
-box jumps
-GHD sit-ups
-Lunges (each leg)
-Wall ball
-Kettle bell (16 kg)
-Tire flip
Sanchez-34.40
Ford-34.45
25 rounds for each with a 24 lb ball
Carey-29.09
Irwin-30.26
Ford-32.31
Repeat-
Ford- 47.53 ( 15 minute improvement)
Irwin- 43.04
Rx’d
-Ford-42.20
-Pennell-36.30