Friday 5-27-2011

Bring on the Heat!!!  With the holiday fast approaching, it's time to burn a couple of extra calories to make room for the Bar B Q food.  Fight Gone Bad is the WOD of the day. Your goal is to DESTROY your previous score, or set a baseline score (for the newbies).

Fight Gone Bad... Love it or Hate it

Skill/Strength
Oly Work  (work on form for the 3 olympic lifts, also establish baseline numbers)
WOD "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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