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. Three rounds. The stations are:
Wall-ball 9kg ball, 10 ft target. (Reps)
Sumo deadlift high-pull 34kg (Reps)
Box Jump 20" box (Reps)
Push-press 34kg (Reps)
Row (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.
Strength
Choose 1
C&J
Thruster
You have 10min to find a heavy single, then strip weight to 75% & perform 30sec MAX reps with 1min rest. Repeat for 4 cycles
FGB - 269
ReplyDeleteStrength - 1RM Thruster @ 70kg
- 4,6,7,7 reps @52.5kg
FGB scaled 4kg WB/PP 20kg others Rxd
ReplyDeletescore 174
1RM CJ 24kg (may have gone heavier,ran out of time)
4,4,5,5 @ 20kg
FGB: 234
ReplyDelete