Tuesday 12.22.15 – Fight Gone Bad!

 In W.O.D.

We haven’t completed Fight Gone Bad in almost a year, so let’s do it now!

Skill:  Warm Up and movement review

Conditioning:  “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 will do three rounds. The stations are:

1. Wall Ball: 20/ 14# to 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75/45# (Reps)
3. Box Jump: 20″ (Reps)
4. Push Press: 75/ 45# (Reps)
5. Row: calories (Calories)

Rest one minute after the rowing each round.  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.

If you complete the workout in heats, allow two minutes to pass and continue in the same order.  That way there is no complications at changing station to station.

Fitness and Health: Rx’d
Performance:  “Championship” 5 rounds.  This workout was made for UFC Champion BJ Penn and there is an option to complete five 5 minute rounds instead of three.

Compare to 1.21.15

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