July 23rd, 2013

Workout of the Day

1. 'Fight Gone Bad'

3 Rounds of:

- Wallball shots, 20# ball (for reps)

- Sumo deadlift high-pulls, 75#s (for reps)

- Box jumps, 20" (for reps)

- Push presses, 75# (for reps)

- Row (for calories)

* one minute rest

2. Back Squat

5x5 at 55%

5x5 at 65%

5x5 at 75%

1. 281

2. Complete

195, 230, 265 lbs.

That sucked a little :)

FGB score was about 35-40 off PR

That many squats sucked, but had to make me stronger.

September 17th, 2011 - Fight Gone Bad

WOD:

'Fight Gone Bad'

3 Rounds of:

- Wallball shots, 20# ball (for reps)

- Sumo deadlift high-pulls, 75#s (for reps)

- Box jumps, 20" (for reps)

- Push presses, 75# (for reps)

- Row (for calories)

* one minute rest

One minute stations for each exerise, no stop or rest in between exercises. There is a one minute rest after rowing station before the next round is started. One point for each rep/calorie on the rower.

Score: 318 (40 point PR from 278 last time)

Finally broke 300! Still more work to do on the push press at light weight.