"Thoroughly warm up all movements in fight gone bad"
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've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) 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.
Compare here
Last Time: 366 Rx'd
ReplyDeleteThis Time: 323 Rx'd
This session I started with the sumos. The previous occasion I completed the movements in order. A quick calculation - I pulled up 4 reps per movement per round today when compared to last time.
Breakdown:
Sumos - 28, 27, 26
Box - 20, 21, 20
Press - 22, 22, 28
Row - 21, 20, 20
Wall Balls - 14, 14, 20
Rd 1: 105
Rd 2: 104
Rd 3: 114
Row: 9,10,10
ReplyDeleteWall Ball 6kg:20,21,15
SDLHP:12,16,17
*Box:28,30,31
Push Press:20,22,15
*Used yellow box for step ups!
whats the RX weight for push press?
ReplyDeleteFelt like crap today, not much energy... just chugging along on mind power. waiting for the Paleo changeover to kick in. However, FGB PB 240 combined reps (up from 225). That's some thing.
ReplyDeleteAlso calories on ROW were 19,19,17 (on 5 setting mind you) pretty happy about that. Started ROW as first on FGB cycle which gassed me pretty much from the 321 go.
Main areas of improvement were Rows. w/balls, box jumps, static.
Nice PB John. The R'xd weight for FGB is 30kg both males and females. The Wall Ball is 9kg to a 8ft target for both as well.
ReplyDeleteGoing to skip FGB today. I know my conditioning has improved and that i would improve on my score. Worked on some Split Jerks to 90kg off the blocks instead. Focused on locking out the arms but after last nights Dips it was a challenge. I can't wait till the new boxes arrive.
Wall Ball (9kg) 26,17,14
ReplyDeleteSDHP (30kg) 17,11,14
Box Jump 8,9,7
Push-Press (30kg) 10,9,8
Row (calories) 13,8,12
Total - 183 Rxd
WB 20 14 12
ReplyDeleteSDHP 20 18 18
BJ 20 20 14
PP 22 20 20
ROW 12 12 15
TOTAL:257 Rxd
Rows were better last time but an overall improvement from last time happy with today's score
Wallball 9kg - 20. 17. 14
ReplyDeleteSDHP 30kg - 20. 14. 13.
Boxjump - 14. 13. 13
Pushpress 30kg - 13. 12. 12.
Row - 15. 12. 13
Total 215
Increased my reps by 11 since my last FGB. Scaled the wallballs as I started with 6kg for the first 10 then swapped to the 9kg. Did 29 for the first lot then scaled it to be 20.
WB 26 22 20
ReplyDeleteSDLHP 20kg 21 15 11
BJ 13 13 13
PP 20 13 10
Row 12 (row) 7 (burpees) 9 (row)
92 70 63 = 225
guys rxd weight is 75lbs or 34kg.
ReplyDelete294 - went too hard in the first round, rookie mistake I know but couldn't help it, look forward to having another go at this later.
ReplyDelete277. Definately room for improvement.
ReplyDeleteScaled WB to 2kg, PP to 20 kg
ReplyDeleteWB 18, 19, 19
sDHP 14,14,12
BJ 20, 22, 21
PP 15, 18, 15
Row 10, 6, 7
Total 230
Less than last time, but did deads instead of SDHP last time. So I am happy with it. All others were increased.
Wall Balls = 30,23,24
ReplyDeleteSDHP = 29,20,16
Box Jumps = 22,13,12
PP = 16,12,9
Row = 23,18,19
Total = 286
Felt great! Great improvement! Great workout. Veronica helped keep score.
PT with V-Ron, worked on Snatch drops and muscle ups. Working with the band is starting to feel good and V's given me some tips on my false grip.
ReplyDeleteWOD - up by 9 reps but def not happy with how I went. I was gassed after one round, no pacing myself at all.
Wall Balls - 26, 25, 19
SDHP - 22, 13, 10
Box Jumps - 21, 14, 15
PP - 11, 10, 7
Row - 17, 12, 14
Total = 236
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