Tuesday January 14, 2013

Make sure you're on time.  The WOD and Skill/Strength are flip flopped today, so that you are freshest for the NAMED WOD (so the best results go up on the board).

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:

  • Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75/55 pounds (Reps)
  • Box Jump: 20" box (Reps)
  • Push-press: 75/55 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.


    Goal WORK for the remaining time

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