Fight Gone Bad

Saturday December 2, 2012

Open Gym 8-10 am  WOD at 10 am

WOD

Fight Gone Bad   Compare to September 2, 2012

Three rounds of: Wall-ball, (20/14/10) All at 10' Target Sumo deadlift high-pull, 75/55 pounds Box Jump, 20" box Push-press, 75/55  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 Inch Worm to Garage Door from step 10 HSPU 10 Ring Dips 10 OHS w/ empty bar DROM

Tracy 207 Mike H 361 Dave 243 Vince 321 Jerry 211 Brennan 256 Patty 171 David G 161 Luke 234 Alex 208 Jackie 194 Julie 279 Marty 191 Randy 266 Raegan 235 Shane 320 Intern 292 Nat 143 MK 236 Gary A 269 Fred 303 Steve 305 Sonntag 261 John Mc 285 :-( Candice 189 18" box

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