Friday, May 3, 2013

Friday - WOD 105 - 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:
3-3-3-1-1-1
Power Cleans - Looking for a 1RM



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)
-Rows (calories)

The clock does not reset or stop between exercises. On the call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Overtime:
Foam Roll/Stretch

Compare Score to Friday Nov 8, 2012

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