Thursday, November 8, 2012

Friday "Fight Gone Bad"


Sabrina doing her own fight.
 "Fight Gone Bad" is based off of the general timing for a MMA fight. 3 Rounds of 5 minute bouts.
Being able to endure and finish is key. However, the person with the highest score still wins!

Strength:
5-5-5-5
Bent over BarBell rows



WOD:
"Fight Gone Bad"
-Wall-ball: 20/15 pound ball, 10 ft target. (Reps)
-Sumo deadlift high-pull: 75/55 pounds (Reps)
-Box Jump: 20/18 box (Reps)
-Push-press: 75/55 pounds (Reps)
-Ring Rows (Reps)

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.

Overtime:
Overhead Plate carry 200 Meters

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