Fight Gone Bad

Warmup:
3x15 situps
3x15 back extension
3x15 pvc overhead squats
muscle up practice

WOD: "Fight Gone Bad"
3 5-min rounds w/ 1-min rest between each round. 1-min at each station.

• row (calories): 20,20,17
• wall ball (20#): 25,17,16
• sumo deadlift high pull (77#): 19,16,15
• box jumps (20"): 18,24,23
• push press (77#): 23,16,20

Total reps = 289

My PR is 302 so I went down a bit. Need to work on this. Gonna chalk this one up to overtraining.

Fight Gone Bad

Warmup:
15 box jumps (largest box - 30" i think)
Box Jump PR (30" box plus 4 25# bumper plates - I got my feet on 5 plates but couldn't stick it - approx 42")
30 overhead squats (PVC)
10 pullups (chest to bar)

WOD: "Fight Gone Bad"
3 5-minute rounds where each exercise is 1 minute - 1 min rest between rounds. Exercises are:

• push press (75#) - score reps
• row - score calories
• wall ball (20# - 8 ft target) - score reps
• sumo deadlift high pull (75#) - score reps
• box jumps (20") - score reps

Compare to 2/27/09 where I scored 262.

I scored 302 today which is a new PR for me.

	1	2	3	T
PP	36	23	22	81
Row	15	13	13	41
WB	17	20	18	55
SDLHP	15	18	15	48
BJ	30	27	20	77
	113	101	88	302

Fight Gone Bad

Warmup:
15 reps of each of the FGB exercises

WOD: "Fight Gone Bad"
3 rounds of 5 minutes each with a 1 minute rest between rounds. During each round, each exercise is performed for 1 minute for max reps. Total reps for all rounds for total score.

Push press (75#) 15/15/15
Sumo deadlift high pull (75#) 17/15/15
Box Jumps (24") 20/15/15
Wall ball (20#) 38/20/24
Rowing (calories) 18/11/9

Total 262 - compare to 1/7/09

I got 272 back in January, but I was jumping rope rather than rowing so I consider today's WOD an improvement since my rope totals were much higher than my calories burned.

Here's a video explaining FGB:

Fight Gone Bad

Warmup:
1x10 sumo deadlift high pull (broomstick)
1x10 wall ball (20#)
1x10 push press (75#)
1x10 box jumps (21")
1x20 jump rope

WOD: "Fight Gone Bad"
3 rounds of 5 minutes each, alternating between 5 exercises each minute with no break. 1 minutes rest between rounds. Total of 15 minutes of work with 2 minutes of rest in between. Simulates the exertion needed to make it through a MMA fight. Divide reps by 5 on jump rope since my gym does not have a rower.

Exercise R1/R2/R3 Total

Wall Ball (20#) 20/15/20 55
SDLHP (75#) 33/17/11 61
Box Jumps (20") 20/15/13 48
Push Press (75#) 21/15/20 56
Jump Rope 20/12/20 52

Total 272

Note: Biggest Loser competition started this week. I weighed in fully clothed at 227.5. Ends on Valentine's day. Winner gets a free month.