"Thoroughly warm up all movements"
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 34kg (reps)
(3) Box Jump (reps)
(4) Push-Press 34kg (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.
Did this one at 5:30 am. not sure if a good move....yawn.
ReplyDeleteWOD Rx'd 3 rnds 218 reps
rookie mistake, WB to 10 feet instead of 8ft. hmmm
Good buzz after though. :0)
Bar @ 23Kg
ReplyDelete195 reps 83 rows ~14cal
Scaled 25kg SDHP/press
ReplyDeleteUsing my 5min time for the 60cal row, I'll take an estimate of around 10 cal per round.
So:
17 13 17 12 ~10
12 12 15 10 ~10
13 15 16 11 ~10
Total 161
Didn't go all out coz of opens
108, 94, 88. Total 290rx
ReplyDelete90, 71, 67. Total 228 RX
ReplyDelete* Didn't work hard enough, a little disappointed with my effort.
R1) 112
ReplyDeleteR2) 104
R3) 100
316 total reps over 3 rounds. Movements out of order and burpees subbed for row due to class size and sharing equipment etc.