Sunday – WOD

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 lb. ball, 10′ target (Reps)
Sumo deadlift high-pull, 75 lbs. (Reps)
Box jump, 20″ box (Reps)
Push press, 75 lbs. (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments. Compare to 080409.

Heather works towards an unbroken round.

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20 Responses to Sunday – WOD

  1. MegHan says:

    Let’s go

  2. Lindsey S says:

    yes yes yes!!! FGB bring it!!

  3. Jessie Heikenfeld says:

    Looking tough Heather.

  4. babs says:

    Thanks Jessie! Rawr!

  5. Jeff says:

    FGB as Rx’d
    Round 1: 117
    Round 2: 107
    Round 3: 92
    Total: 316

    74 rep PR!

  6. JennaB says:

    part 1:
    A1. Bench Press @ 30X0; 10 sets of 1; rest 120 sec
    A2. Chin Ups @ 20X0; 10 sets of 1; rest 120 sec
    rested ~1.5 hours
    part 2:
    for time;
    50 KBS – 2/1.5 pd
    20 GHD sit ups
    10 box jumps – 30/24″
    40 KBS – 2/1.5 pd
    20 GHD sit ups
    20 box jumps – 30/24″
    30 KBS – 2/1.5 pd
    20 GHD sit ups
    30 box jumps – 30/24″
    20 KBS – 2/1.5 pd
    20 GHD sit ups
    40 box jumps – 30/24″
    10 KBS – 2/1.5 pd
    20 GHD sit ups
    50 box jumps – 30/24″

    Part 1:
    A1. 95# 1-4, 100# 5-8, 105# 9-10
    A2. 20.8# for all
    Part 2: 38:54…wowsers. that was rooough

  7. Stephen says:

    OPT, details in Jenna’s post:

    Part 1:
    A1. 250
    A2. 79

    Part 2:
    29:18

    Bench felt strong. Pull-ups were all strict with foot in KB. Subbed row cals 1-for-1 for box jumps to save the knee. Probably didn’t affect time by more than a minute either way, and sucked for the lungs and ass just as much, just not explosive. 40 swings out of the gate.

  8. Arjuna says:

    OPT workout as above

    Part 1:
    A1. 135# 10×3 (Gonna being nursing shoulder for a while
    A2. bodyweight chinups with reverse grip 10×3 (first time doing chinups w/out band since 3 weeks prior surgery. Definitley excited about that!

    2hrs later
    Part 2:
    28:14 used the 2 pood KB but didnt do games standard do too shlder. I did however go overhead on all of them.

    Thanks to everyone there for the fun times. Great to get back and enjoy the pain with the rest of you!

  9. Greg Harris says:

    Escorted about 50 idiots in semis 210 miles in my 37 ton armored truck for time. My legs are sore.

    Will workout when I wake up.

  10. babs says:

    part 1:
    A1. Bench Press @ 30X0; 10 sets of 1; rest 120 sec
    A2. Chin Ups @ 20X0; 10 sets of 1; rest 120 sec

    rest 2+ hours

    part 2:
    for time;
    50 KBS – 2/1.5 pd
    20 GHD sit ups
    10 box jumps – 30/24″
    40 KBS – 2/1.5 pd
    20 GHD sit ups
    20 box jumps – 30/24″
    30 KBS – 2/1.5 pd
    20 GHD sit ups
    30 box jumps – 30/24″
    20 KBS – 2/1.5 pd
    20 GHD sit ups
    40 box jumps – 30/24″
    10 KBS – 2/1.5 pd
    20 GHD sit ups
    50 box jumps – 30/24″

    part 1:
    BP @ 90 & PU @ 20.8

    part 2:
    subbed calories rowing for box jumps
    42:13

  11. Jessie Heikenfeld says:

    257 as rx’d (well really my sumo and push press were 53lbs)

  12. Glenn says:

    Fun w/OPT, Arjuna and Stephen
    225lb Bench Press (pr by 15 – finally beat the college mark)
    also we did some nausea-inducing WOD with KB’s, GHDSU’s and BJ’s (sounds better than it was!)
    Thanks for the support!

  13. Keri says:

    FGB: 168

  14. Charlie H says:

    FGB made up Monday a.m.
    217
    WB 19-17-14
    SDHP 24-15-15
    BJ 17-15-14
    Row 14-13-12

  15. Chad W says:

    FGB: 268 far from my goal of 300 but I’ll get it next time! Started off great, 1st rd= 118, and then my mind won the fight and I stopped working as hard…bleh. Great workout though! Thanks for all the encouragement.

  16. Chris P says:

    First attempt at FGB. 250. Very intense workout. Humbling. Nice metallic aftertaste in my mouth. Will definitely try to improve in the transition next time. Fourth workout since joining and I am noticing tremndous results. Thanks for the coaching and encouragement.

  17. Tony Pastura says:

    rd1:99
    rd2:95
    rd3:83
    total:277

  18. Jason Y says:

    230 as rx’d. A long way to go

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