FGB and 5k row

04/15/11

"Fight Gone Bad" 

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row (calories)

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.

Score: 342. First time Ive done an Rx FGB and it was fun as hell.

04/14/11

5k row

Time 18:57. First time for a 5k row and really enjoyed it.

FGB and Heavy squats

TUESDAY:

Modified FGB

wall ball 20lb ball 10 ft target-71

SDLHP 75lbs-36

Box jumps 15" (I need a box jump)-73

Push press 75lbs-65

Burpees-36

Total: 281

I don't even know if that's good i just know it sucked.

MONDAY:

Back Squats

Warm up set

5-4-3-2-1

45-135-185-205-235

work set

1-1-1-1-1-1-1

245-250-255-260-265-270-275

FIght gone badly

one legged KB squats (the squat stands are on the way!!!!!)
3x5
35-35-44

3 rounds for time of:
20 Wall balls (subbed squat jumps with 20lb dumbell)
20 Sumo deadlift high pulls (75lbs.)
20 Box jumps (my 20" box jump fell apart in round one and had to move to 15")
20 Push presses (75lbs.)
20 burpees
1min rest

Round 1-5:40
Round 2-6:00
Round 3-6:20

Weird, all 20 seconds apart. I was slinging sweat everywhere on this one. Fight Gone bad has to be my least favorite WOD. I still love it though because it makes me want to pass out. this was a good one, it made you work harder in my opinion.

35lb KB Squat

44lb KB Squat