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.
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.
Post total reps to comments. Compare to 2/17/10, 6/28/10, 4/28/11, 11/17/11, and 6/21/12.
Fight Gone Bad Demo & Explanation [wmv][mov]
Big Dawgs and Pack:
ReplyDeleteAs Rx’d
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)
Buttercups:
Three rounds of:
Wall-ball, 6-10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)
The usual sub for rowing is SDHP. Since SDHP are already in the WOD, we generally recommend Burpees. Counting the number of Burpees tends to work out fine as a sub for cals rowed.
Scaled WOD courtesy of BrandX
231
ReplyDeletePP: 24-28-26
Row: 7-9-7
WB: 14-12-17
SDHP: 12-16-14
Step ups: 15-13-17
RX 214. Don't remember my reps/movement. That's the bad thing about a chalkboard...you can't hit the undo button once you've deleted it
ReplyDeleteRX 214. Don't remember my reps/movement. That's the bad thing about a chalkboard...you can't hit the undo button once you've deleted it
ReplyDelete198
ReplyDeleteHave enjoyed the 5:15 class this week!
Fight Gone Bad got bad! Was shooting for 300 but fell very short at 263. Feel good about though with the tough WODs this week! Next time 300!
ReplyDelete344 rx
ReplyDeleteNot my best, but my cleanest movement wise
So in a way it was my best :)
Need to work more on the box jump
It was definitely a fight that went bad. At least I was able to do RX but I only managed 117 reps.
ReplyDeleteLooking forward to getting in a fight with Jonathan on Saturday- anyone else care to join us? :)
ReplyDeleteHa! Afraid I might be getting in over my head there.
ReplyDelete311 rx PR
ReplyDeleteyowza...that one left me laying on the ground for so long drew thought i wasn't going to get up!
as soon as i know the wod for tomorrow, i'll try to post (as long as i'm awake by the time i find out!) :)
Cori needs some rest after thatWOW !!! I am going to post the WOD for her��
ReplyDeleteIt is an N
The ladder run
800/400/200/100/100/200/400/800
Wooooooooohooooooo!!!!
ReplyDeleteoh barf! do i need an "N"?
ReplyDeleteCongrats on that PR Cori!
ReplyDelete281 at open gym. Brooke got me at 282 :)
ReplyDelete