Register for Fight Gone Bad IV. Don't be scared.
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:
- 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.
Post scores to comments.
Modified FGB with what I had in gym at work.
ReplyDeleteThrusters, 20lb Dumbbells
SDHP, 45lb dumbbell
Box jump, bench about 20in
Push press, 20lb dumbbells
Row
Round 1-20,31,28,17,16
Round 2-21,30,25,17,17
Round 3-18,21,29,15,18
Timing a little off because had to keep starting timer and running from stations but all in all pretty accurate.
Dan
John,
ReplyDeleteYour favorite: Overhead Squats: 3,3,3,3,3
Ole Dave was able to do 135 for every set.
Me: 155,165,165,165,175
Killer Brownie
Leon
Nice job Dan. Tony, I remember when we had a hard time at 95. Good numbers, Dave too.
ReplyDelete