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Written by Noah Alkinburgh
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Tuesday, 09 September 2008 |
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"Fight Gone Bad!" 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)
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. Another benchmark WOD. My back was already sore from yesterdays deadlifts. I got a little excited when I started the sumo deadlift high pulls and smacked my chin with the bar. What a dunce I am sometimes. I had to substitute 12 lb med ball b/c it was the heaviest that I had on hand. I futzed around a bunch with the timer and managed to do my first round of wall ball with out the timer...I figured it out when I got in the mid 30's that something must not be right. I also missed my second round push press so I did them at the very end, but the score seems to be reflective of the rest of the work out. | | 1 | 2 | 3 | Total | Wall Ball
| 20 | 14 | 12
| | | SDHP | 13 | 9 | 7 | | Box Jumps
| 19 | 18 | 13 | | Push Press
| 13 | 9 | 11 | | | Row | 14 | 12 | 14 | | | Total | 79 | 62 | 57 | 198 |
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Last Updated ( Sunday, 22 March 2009 )
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