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. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/53 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75/53 pounds (Reps)
5. Row: (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athletes 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.
| Remember “Fight Gone Bad 4″? | ||||
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| For more pictures from the FGB4 go here (courtesy of Dan Reshef) or here | ||||
oh no!
YYYYYEEEEEEEEEEESSSSSSSSSSS!!!!!!!!!!!!!!!!!!! I will not sleep tonight…
haha, carlos, i can’t even do this with the injury but i’ll certainly have a tough time falling asleep now.
handicap sub routine:
1. Wall-ball – push ups
2. Sumo deadlift high-pull – pull ups
3. Box Jump – 1 leg jump rope
4. Push-press – hspu on box (or Rx but assisted with someone guarding legs if possible)
5. Row – 1 leg row
I want to be there right now… waiting for a FreshDirect order, grrrr
revised handicap sub routine:
1. Wall-ball – GHD sit ups + wall ball 10#
2. Sumo deadlift high-pull – pull ups
3. Box jump – 1 leg deck squat/pistol
4. Push-press – seated shoulder press 35#
5. Row – 1 leg row
Good stuff!