Better Sam

“Fight Gone Bad”

In “Fight Gone Bad” 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. Complete three rounds. The stations are:

1. Wall-ball: 20 14pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 55 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On the call of “switch,” the athlete must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

312. 1-point PR over last year. Much more consistent overall though!

This entry was posted on September 17, 2011 at 7:44 pm and is filed under Workout Log.