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.
Add your points and post them to comments.
Big Dawgs and Pack:
As Rx’d
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)
Buttercups:
Three rounds of:
Wall-ball, 10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10” box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)
Various subs have been suggested:
Rowing - Running, Burpees, KB swings
Wall Ball - Thrusters
Recommended DAHLC sub:
45lb thrusters
Sumo Deadlift 75 lbs
Box Jumps
Push press 75 lbs
KB Swings
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Nothing like starting out with the WOD's by jumping in with both feet.
ReplyDeleteExercise followed by R1, R2, R3 numbers
ReplyDeleteRoo - 18lb ball, 75lb barbell, 50lb DB swing
Ball - 31,20,15
SDHP - 25,15,12
Box - 25,15,15
Push Press - 15,10,12
DB Swing - 15,15,10
Total Reps - 250
JG - 15lb Ball, 75lb barbell, 40lb DB swing
Ball - 23,18,11
SDHP - 13,8,9
Box - 19,18,20
Push Press - 4,5,6
DB swing - 8,10,13
1st round went out of order and did DB swing before Push Press
Total Reps - 185
Jen G - 17.5lb bar, 15lb DB swing
Thrusters - 25,15,15
SDHP - 26,27,20
Box - 11,10,10
Push Press - 13,10,10
DB swing - 19,20,19
Total Reps - 250