Reminder: the 5.30pm and 6.40pm Sessions will not be on tonight to encourage maximum attendance at the last of the Optimal Health and Performance Nutrition Lecture series.
“Fight Gone Bad”
Three rounds of:
Wall-ball, 10kg/6kg (Reps)
Sumo deadlift high-pull, 35kg/25kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg/25kg (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.
Add your points and post them to comments.
Compare to last time here.
Greg Glassman explains “Fight Gone Bad”
4 Responses
I’m going to sub run for row, whats the best way to score this? 15m = 1cal?
290rxd+ (87{+20 cal run}/75{+18 cal run}/73{+17 cal run}) 24″ Box Jump
Friday’s WOD at home
10-8-6-4-2 clean and jerk
with cindy after each rep.
Subbed 24 kg kb swing for pull up.
9:31 with 50kg
Tabata double unders lowest score 17
WOD results:
6.15am:
Chops: 313 rxde
Dancey: 219 rxd
Alex: 245 rxd
Lindsey: 270 rxd
Leisha: 256 rxd
Hilux: 179 rxd
Lisa.N: 238 rxd
Ant: 229 (3kg WB/16kg KB/20kg)
Julian: 201 (16kg/KB)
Massive: 248 rxd
Emily.R: 206 rxd
Adam.H: 327 rxd
Austin: 239 (6kg WB/20kg)
Julie: 325 rxd
7.30am:
5 cycles for max reps of:
1 min Max Bar Muscle-ups
1 min Rest
1 min Max Push Press, 50kg
1 min Rest
Red: 5/78 (40kg)
Russ: 16/90 rxd
Drum: 64/135 rxd
12 noon:
Jimmy: 399 rxd
Red: 303 rxd
Ed: 217 rxd
Jono: 271 rxd
Eve: 221 rxd
Jak: 222 rxd
Jerka: 322 rxd
Liam: 214 rxd
Nic: 269 rxd
The Hoff: 258 rxd
Ash: 267 rxd
Mark.M: 171 rxd
Phantom: 259 rxd
4.20pm:
Brett: 378 rxd
Paddy: 265 (burpess sub)
Sarah.C: 220 rxd
Slats: 308 rxd
Weg: 306 rxd
Tan: 265 rxd
Slayer: 325 rxd
Joel: 238 (6kg WB)
Showtime: 241 rxd
Nick.E: 194 (16kg KB)
Codi: 221 (6kg WB/25kg SDHP)
Bridget: 127 (6kg WB RR/step-up)
Rod: 289 (6kg WB/25kg/step-up/20kg)
Hristo: 208 (6kg WB/16kg KB/burpee)
Sanch: 272 rxd
Thomas: 159 rxd
Le’Roy: 329 rxd
Shell: 304 rxd
Esther: 246 rxd
Leandra: 228 (step-ups/burpees)
Steph: 254 (thruster 20kg RR)
Doc: 303 rxd
Kempy: 244 (6kg WB)