Fight Gone Bad
| Friday, July 6, 2012 | Beginner | Intermediate | Advanced |
| Roll Out | Side Roll | ||
| Warm Up | Agility hurdles => 50 M run => 5 Round the worlds (ea. leg) => Vault => Wall climb
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| Mobility | Hip Prep | ||
| Skill | SDHP | ||
| WOD | “Fight Gone Bad!”
Three rounds of: 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. Add your points and post them to comments. |
“Fight Gone Bad!”
Three rounds of: 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. Add your points and post them to comments. |
“Fight Gone Bad!”
Three rounds of: 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. Add your points and post them to comments. |
| Cool Down | Max Plank hold
50 Sit ups |
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Adv./Comp
| AM | AM |
| Snatch | 70% x 3 |
| 75% x 2 x 3 | |
| Clean & Jerk | 3×2@70% |
| 2×3@75% | |
| PM | PM |
| REST | REST |
