Welcome to the introduction of our Monthly Benchmark. Moving foreword we will begin the month with a particular workout & we will re test that same workout at the end of the month. To kick things off we have an old foe/friend to some. May i introduce, FIGHT GONE BAD.
(A) 3 Rounds
Wall-ball, 20/14 (Reps)
SDHP: 34/30 (Reps)
Box Jump, 20" box for both Men and Women(Reps)
Push-Press: 34/30 (Reps)
Row (Calories)
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.
(B) See Coach for skill work during remainder of session.
A) Rx - 262 reps
ReplyDeleteB) Tabata prowlers
Breakdown:
DeleteWB: 20, 18, 15
SD: 16, 16, 17
BJ: 26, 23, 24
PP: 22, 16, 16
Row: 11, 10, 10
A) Box Jumps scaled to- Step ups
ReplyDelete233
B) Pistol Squats
A) 245
ReplyDeleteB) tabata prowlers
Started with Box Jumps.
ReplyDeleteBJ: 20, 20, 20
PP: 30, 32, 30
Row: 22, 21, 20
WB: 22, 14, 3(crap)
Sumo: 18, 20, 27
Total: 112, 107, 100
Final: 319 Rx'd
Last completed this on 11 Sept 2012. Total then was 323.
I was consistent with the box jumps, and row. But down on wall balls and sumos. Push presses increased.
Wall balls that time were at 10ft. These 8ft targets are terrible. Too low and I dropped the ball in anger resulting burpee penalty.
B). Free handstand holds.
A) sdhp/press @ 25kg
ReplyDeleteWb @ 9kg
207
From memory :
PP 17,17,15
Row 12,8,10
WB 10,8,8
Sdhp 17,15,15
BJ 15,20,19
Left my note at the gym, hoping to double check these numbers.
Oh and I love this monthly benchmark idea!!!
DeleteAfter getting my note, I just have to correct the second round of rowing to 9.
Delete, everything else is correct.
A) sdhp & push press @ 25, wall balls @ 9
ReplyDelete206
Sdhp-22,17,17
BJ-14,13,13
PP-18,15,17
Row-10,10,10
WB-11,9,10
B) tabata high knees single kip
A)
ReplyDeleteWall balls - 34,28,22
SHDP - 21,17,16
Box jumps - 20,23,22
Push press - 20,23,19
Row - 16,11,11
111, 102, 90
Total - 303.
Too many rests. Should be able to improve on this on the retest.
so, I would blog my score but I didn't write it down because I was too busy working out / dying...
ReplyDeleteHowever 23 DU in a row after the WOD.. thank you new pink skipping rope !
WB 17 15 15
ReplyDeleteSDHP 17 16 17
BOX 12 13 13
PP 17 21 21
ROW 11 11 10
Total 226
WB: 26, 24, 23
ReplyDeleteSD: 17, 16, 16
BJ: 16, 15, 15
PP: 19, 19, 19
ROW: 10, 9, 9
Total: 253
TOTAL = 254
ReplyDeleteRound 1 - 94
Round 2 - 86
Round 3 - 74
WOW! Compared to my effort in March:
Delete90, 71, 67. Total 228
#penrithgains