WORKOUT:
"Fight Gone Bad!"
Three rounds of:
Wall Ball, 14#/20# (For Reps)
KETTLEBELL Sumo Deadlift High Pull, 53#/70# (For Reps)
Box Jump, 20"/24" (For Reps)
Shoulder 2 Overhead, 53#/75# (For Reps)
Row (For Calories)
REST ONE MINUTE (Record TOTAL Reps For The Round)
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. Add your points up for each round and at the end of all THREE ROUNDS...
These should all be lightweight movements and we are looking for AT LEAST or as close as you can get to 100-125 reps per round for each one with ladies TOTAL scoring over 300-350 and guys hopefully close to or over 400 TOTAL reps for the entire WOD so scale accordingly, if needed...
We can get up to 35 people going at a time on this one so big classes! We may start people at different spots in the WOD if we have more than 7 people in a class (which we know we will! :)) since we only have seven rowers to use for this one... Just make sure to stay in the right order of movements if you end up starting at Box Jumps instead of Wall Ball...
Fast movements, but efficient movements!
POST YOUR TOTAL REPS FOR EACH ROUND AND YOUR TOTAL REP SCORE TO COMMENTS
14 comments:
334 reps rxd
313reps RX'd
Mario
Kim Z
246
35#, cute little box :)
290 reps Rx'd
Brendan
242 rx
205 rx'd
233
Solid baseline
Josh
224 rx
Must improve!
300 (108,95, 97)
10#WB/ 35#OH/ 20" box/ 35#KB
FGB pushed my limits--which is what I like.
It was fun to have coach BB join us on this one! :-)
212 RX
Dave
213 reps/45#,10# WB, 35KB, 20"box step ups
180 rx'd
213 - I think
325 rx
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