5/20/17

Workout of the Day
1. Warm up & activation (Min 5-15)
3:00 Slow Bike or Row
2 Round of Cindy (5 PU, 10 Pushups, 15 Air Squats)
Followed by:
1:00 of Burpees for REPS.

2. WOD
“Fight Gone Bad”
Three rounds of:
Wallball, 20/14 pound ball, both to 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push Press, 75/55 pounds (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 next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

COACH AND ATHLETE NOTES:

Ole’ Fight Gone Bad! The purpose of this benchmark is to test (and build!) your engine! Your score is total reps completed, so having a plan of attack helps a lot here. There is no rest between movements, only between rounds, so leverage the movements you are best at to ensure you have the entire minute to complete them. If Box Jumps aren’t your thing, but you can Push Press all day, make sure that when minute rolls over you already have the bar in your hands! The easiest way to keep score is to keep a running count of reps for each round and write it on the whiteboard during your 1-minute rest. Athletes should be prepared to stagger-start, with groups starting every minute or two and trailing previous groups.

Post your scores to the Whiteboard.