Fight Gone Bad

Saturday September 8, 2012

Open Gym 8-10 am  WOD at 10 am

WOD

Fight Gone Bad   Compare to March 31, 2012

Three rounds of: Wall-ball, (20/14/10) Sumo deadlift high-pull, 75 pounds Box Jump, 20" box Push-press, 75 pounds 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.

Although this isn't a team WOD today.  Every athlete will get a partner.  That partner will keep score and assist in station rotation, motivation and help getting rower set up.  Then the athlete who went first will assist their partner on their turn to do the WOD.

Skill/Strength:

WOD overview. Standards Partner Selection

Warm Up:

400 m run Broad Jumps to step from garage door after run Inch Worm to Garage Door from step 10 HSPU 10 Ring Dips 10 OHS w/ empty bar DROM

Phil 150

Sonntag 274

Dave 252

Jill 183

Chris G 292

JoAnn 188

Joe 250

Brian 218

Tracy 234

MK 296

Raegan 197

Bridget 150

Dennis 185

Fetz 245

Olga 185

John Mc 290

Mike Kelly 257

11:00 Baseline

Mary Kate 7:39

Benita 8:43

Chris 7:30

Maria  6:10

Reese 6:21

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