WOD - Wednesday, June 25th 2008

As Rx'ed:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 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.

Brand X scaled for "Puppies":

Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

My gym doesn't have a weighted/medicine ball, so 3 rounds of:

sub dumbbell thrusters (2 15lb dumbells)
Sumo deadlift high pull 45lbs
Box jump 14" box 18" box
push-press 45 lbs.
sub jumping pullups (no rower, and my PU need the work anyway)

Count reps for each one, 1 pt for each rep. I'll update this post when I get back from the gym, if I'm not dead.


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Results: The smallest box my gym had to jump on was 18", so that's what I used.

Samson stretches, hamstring stretches and lower back stretches for warm up.

15lb (dumbells) thrusters:
23/18/15
45lb SDHP:
17/17/14
18" box jump:
10/9/10
45lb push press:
22/15/16
row (sub jumping PU):
14/14/17

Total: 231