FIGHT GONE BAD

FIGHT GONE BAD WOD
Wednesday December 3, 2008

3 Rounds of 1 minute at each station:
Burpees
Wall Ball 20#
Sumo Deadlift Hight Pull 75#
Box Jumps 24#
Push Press 75#

Take a one minute rest after finishing each round

Score the total number of reps per exercise per round.
Total rounds for final score.

Fight Gone Bad Monday

1)
Flat Bench + Clapping Push-ups
Bench 12 @ 135# + 12 Push-ups
Bench 10 @ 155# + 10 Push-ups
Bench 8 @ 185#+ 8 Push-ups
Bench 6 @ 225# + 6 Push-ups
Bench 12 @ 185# + 12 Push-ups

2)
Dumbbell Incline Bench + Feet on Ball Push-ups
6 Rounds
1 x 10 reps 70# (Second set do 15 push-ups)
1 x 8 reps 75# (Second set do 15 push-ups)
1 x 6 reps 75# (Second set do 15 push-ups)

3)
3 Rounds
20-15-10
Dips
Close Grip Bench
Tricep Pushdown on Ball 90#

4)
MET-CON:
"Fight Gone Bad"
3 Rounds of 5 Minutes (1 min. at each station)
Burpee
Wall Ball (20#)
High Sumo Pull (75#)
Box Jump
Push Press 75#

Results: Stuart 265 total reps

Workout Gone Bad 03-20-2008

03-20-08

WOD (Classic WOD from Crossfit) 7:00-7:25
"Fight Gone Bad"
3 Rounds - Each station is preformed for one minute. After five minutes of work there is a one minute rest. Keep track of each stations reps.

Push Press @ 75lbs
Wall Ball @ 20lbs
Sumo Dead Lift @ 75lbs
Box Jumps
Burpees

3 Rounds (7:30-7:50)
Back Squat @ 225 max reps
+
Strip bar to 135 and do as many reps as possible in 30 seconds.

3 Rounds (7:50-8:10) one minute rest between rounds
Single Leg Dead Lift @ 50lbs DB X 8 reps each leg
+
Lunges on Dead Lift platform @ 25 lbs X 8 reps each leg

8:15- 8:25
Leg Extensions + Ham Curls

Stretch