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. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball - 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump - 20" box (Reps)
4. Push-press 75 pounds (Reps)
5. Row - calories (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, except on the rower where each calorie is one point.
Scale the weight as necessary.
We’re going to go for at least three rounds, which should take less than 20 minutes per group of 5 participating. As turnout has been high recently, we will most likely have at least two separate groups. We’ll need the group not working to help keep score for the group that is. I’ll put together score sheets that will make it easier to track everything.
RESULTS:
*First time doing FGB
Darran, Adam and myself went for a fourth round. Here are the scores from that round:
Everyone really put forward 110% or more today. Every one to a (wo)man was laying in the floor by the time we were done and I know I pushed harder than I have in a long time. Have a great weekend everyone!
No comments:
Post a Comment