January 31st, 2012
Today’s WOD
“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 used this in the 3 round versions. The stations are:
Wall-ball: 20/ 14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20/16″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On the call of “rotate,”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.
Trainer’s Tips: Everyone’s favourite, “Fight Gone Bad”! Chances are you have done this one before, and if you want a PB, you will need some strategy. Know how many reps of each movement you will need and as hard as it may be, try to maintain your effort for each round. It is normal to lose a few reps during round 2, but it is also not uncommon to see people gain reps in round 3. Know which movements you will accumulate the most reps with and use the full 60 seconds. For weaker movements with lower reps, tranistion to your next movement at 50 seconds and get ready for the next movement. Good luck!
Awww sweet old Fight Gone Bad. This one kicks my ass every time. Please ignore the Asian convulsing in the corner tomorrow. Rest assured that I’m ok and happy.
Thanks for the tips/strategies coaches. I guess I won’t be going balls out tomorrow then haha.
30/01/2012 at 23:45
Come on Neil, we all know that you say that, but your going to go balls out anyway!!!
Have fun!!!!
31/01/2012 at 06:55
Neil, balls in please at all times.
Love Fight Gone Bad
31/01/2012 at 08:45
ROTF….Good call Julie
31/01/2012 at 15:41
Haha I have faith in me ladies. Ok ok, I will go balls out the first round then balls in the 2nd and 3rd. Followed by 30 minutes of bicep curls since Pauly loves when I do my dumbbell curls.
31/01/2012 at 12:13
Hey, for everyone that ordered ropes, $40 cash either give it to me or leave it at the front desk with your name attached. Thanks.
31/01/2012 at 13:24