WOD
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:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (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.
February 10th, 2010 8:51 am
Yippee!
February 10th, 2010 8:54 am
First time Fight Gone Bad… and I got my behind kicked in this fight!
WOD: 286 reps Rxed.
February 10th, 2010 9:51 am
Dude, 286 is badass
February 10th, 2010 10:18 am
Darn…can’t believe I am going to miss this one…good luck guys and have fun!
1 Mile Warm Up Run
Tabata Sprints
Pull Ups
Abmat Sit Ups
Ring Dips
Muscle up Practice
This is work out number one today…planning on making it a double down day and working out again tonight!
February 10th, 2010 10:20 am
Don’t forget today is the last day of 25 push ups…tomorrow we start 50 push ups! WOW!!!
February 10th, 2010 11:21 am
Bummer I’ll miss this one too.
February 10th, 2010 11:50 am
215 RX – Nothing like a little Rx to humble the ego
February 10th, 2010 11:53 am
Crazy Vanessa- That’s almost exactly what I did this morning!
Tabata: sprints, sit ups, and ring dips (sprints outside, then ran inside to do sit ups and then ring dips)
Second WOD- Fight Gone Bad today at 5:30… and I’m aiming for 300.
February 10th, 2010 12:16 pm
Fight Gone Bad – 9am
328 Total – and now I am dead (did 306 for same weight on 11/27)
(8#wb, 35#sdhp, 18″box, 30#pp)
30 GHD sit-ups
25 push ups
February 10th, 2010 12:28 pm
First time I got 260 RX. Now I know the game I will do better next time.
February 10th, 2010 12:38 pm
Rob, what is female Rx on this one?
February 10th, 2010 1:36 pm
@Nicole G
the video has the rx women being 53#… not sure if that’s right but the guys rx seems consistent with that, so…
February 10th, 2010 2:36 pm
@Nicole G
The women’s RX is 14lb wall ball, 55 SDHP, 20 in box, 55 PP
February 10th, 2010 2:43 pm
There is a lot of chatter going on for this workout!
February 10th, 2010 6:57 pm
309 RX = PR by 8
February 10th, 2010 8:25 pm
@Rob – where did you see the improvement? across the board, or 1 specific thing?
February 10th, 2010 8:57 pm
276 RXed (well, actually 57# for SDHP and PP)
First time at RX. Lessons learned: it’s a push press, not a shoulder press, so use your dang legs- don’t do wall shots last-and finally, don’t partner with Chris because his amazing-ness makes you look worse
.
Amazing job by Chris, Rob, and Aja for pulling the RX weights and getting over the 300 mark!!!
February 10th, 2010 9:36 pm
Awesome Steph!!!
February 10th, 2010 9:46 pm
@Nicole G
accross the board. The SDHP/PP felt lighter to me today. Row is the row, I stay pretty consistent on that 10-15 Cal. It just depends on how quickly I can get the thing reset and strapped in.
My best movement in FGB is Wall Ball, so I stratigize to maximize that movement. The other things I attempt to ave 20ish. In between rounds, I get to the starting station and lay down. Laying down will slow the respiration and speed the heart rate recovery.
Thanks Steph.
Chris and Aja completely destroyed the WOD today.
It was fun to jump in with the 4:30 PM crew. Yes, I do these wods too:)
February 10th, 2010 9:48 pm
I have to say, today was awesome. I saw people really fighting for every rep, that is what this is all about. Fight through the pain, the discomfort, push past limitations and wade into suck factor of these WODs.
February 10th, 2010 10:35 pm
What did Chris score and what was his/your 11/27 Rx score?
February 10th, 2010 10:38 pm
@Nicole G
Today it was 342…11/27 I think it was 309 or 312.
February 10th, 2010 10:38 pm
342 Rx, pr by 30 reps. Thanks to everyone for pushing me, especially Steph. The encouragement definately helped!
February 10th, 2010 10:40 pm
Dear Chris:
You. Are. A. Freaking. Rock. Star.
Holy crap, dude, that’s unreal!
February 10th, 2010 11:25 pm
Chris you are awsome! Rob you rock! You guys kicked butt, you were right Rob I should have stepped up! Next I’ll own FGB!
February 11th, 2010 9:12 am
215 rx… i’d rather do rx and struggle!
February 11th, 2010 11:30 am
Thanks guys….and Nicole G you need to start thinking about upping the weights!
February 11th, 2010 4:22 pm
304 (8# ball 20# KB 18″ box 30# PP)
This owned me.