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).
Skill/StrengthOly Work (work on form for the 3 olympic lifts, also establish baseline numbers)WOD "Fight Gone Bad"
- Fight Gone Bad... Love it or Hate it
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:
- 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 (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.
Posted on Thu, May 26, 2011