Thursday 131107
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 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.
Post score to responses.
Compare to January 23, 2013.
This Saturday, November 9th, we will not have child care and our Free Introductory Class will be canceled. All other classes are as scheduled!
Great pic
Good luck to all HOA athletes
Love the pic!!!!!!
Good Luck to all HOA
FGB
362
Push Press x 5 EMOM for 4 mins @135
Push Press x 3 EMOM for 4 mins @ 155.
“Fight Gone Bad”
row: 11-10-10
wb: 15-11-13
sdhp: 15-13-14
bx: 19-18-18
PP: 20-17-18
Total: 222 – 5 reps off my PR! (If I had known this I would’ve pushed harder – maybe.)
Strength at 65 and 75
Wod 79 reps, only did one round cuz I had to leave for work
“Fight Gone Bad”
as rx’d= 305
Thanks for calling me a cheetah, max lol.
Cheetah got me today! The turtle needs practice
WOD RX – 288
Strength
EMOM PP 4×5 @ 105#
EMOM PP 4×3 @ 125#
Kept a little in the tank for FGB
FGB Rx’d:
BJ: 50 (aand it went downhill from there)-25-20
PP: 20-25-20
Row: 20-12-11
WB: 15-10-12
SDHP: 20-20-22
Total: 125+92+85= 302
Brutal WOD
335
Wb-30,30,22
ADHD-30,21,20
Bj-20,18,20
Pp-35,24,22
Row-14,14,15
ADHD – Loren that’s funny! 😀
Strength push press EMOM @ 65 & 75
FGB RX’d
WB 25-20-21
SDHP 18-14-11
BJ 20-16-17
PP 20-13-12
Row 10-8-6
Total 231
10-3-12 score was 232 but used a 12# WB and only 38# for SDHP and PP
So I call this a PR 😃
FGB as Rx’d – 325
Thruster and Snatch practice
WOD: (CF Bellator)
For time:
1000m row
then 21-15-9 reps for time of:
Burpees to a 45 lb plate
Kettlebell Swings (men 55 lbs, Women 35 lbs)
8:36
FGB 282
WOD as rx’d=328
WB= 25,20,17
SDHP=17,17,18
BJ=40,40,37
PP=20,20,18
Row=14,13,12
Round 1=116
Round 2=110
Round 3=102
Push Press x 5 EMOTM for 4 min @ 155
Push Press x 3 EMOTM for 4 min @ 175
FGB
WB – 31, 28, 25
SDHP – 21, 18, 19
BJ – 45, 34, 33
PP – 25, 20, 18
ROW – 13, 11, 13
TOTAL – 354 (PR by 10)
Great job Andy B.
Push press 85#/95#
WB 20-20-18
sDLHP 15-12-13
BJ 16-17-15
PP 15-17-15
Row 11-11-13
Total: 228
Shoulder work 135#/ 155#
“Fight Gone Bad” 300 reps
Still think this is one if the best WODs.
Push press 85#/105#
Fight Gone Bad- 237
Mitchell..IMPRESIVE!
Push press 60#/65#
FGB w/10# WB to 9′ target, 55# SDHP AND PP, 20″ BOX,
WB: 21-19-19
SDHP: 13-11-10
BJ: 12-11-12
PP: 14-13-11
Row: 8-8-9
Total: 191 (not a PR..got 216 in Oct 2012)
Boot Camp: Lisa and Missy…
Agility warm up:
Down and back flutter kicks
Down and back high knees
Down inch worm
Back broad jump
Down Frankenstein walk
Back lunges
Run 400 M: (did this on Oct 3)
Lisa 2:27 (Oct 3 was 2:48..21 seconds faster!)
Missy 1:44 ( On Oct 3, did not get her time as I accidently stopped timer!)
WARM UP 2:
ALL WITH MED BALL:
10 Toe touches (sit up position)
10 toe touches from standing position
10 reverse lunges (ea leg)
10 Woodchoppers
10 deadlifts
10 front squats
10 squat cleans
10 over head squats
30 med ball sit ups with throw to partner
WOD 1:
5 RDS:
30 seconds of ea exercise
Jumping Jacks
Plank hold
Air Squats
Walking Lunges
Throw 12# ball back and forth 10 times and then draw an exercise to complete.
Throw ball again 10 times and draw again. Contiune until all exercises drawn.
Did ball throw 6 times (60) and completed the following exercies:
25 sit ups
20 ruby slippers
20 jump over bench
15 knees to elbow
Bear crawl down and back
30 air squats
25 lateral jumps over ab mat
20 box jumps
12 burpees
12 med ball cleans
30 walking lunges
15 tricep dips from box
Had a few minutes remaining so did:
25 Cliff climbers
3 to 4 minutes of strecthing
Great job Missy and Lisa..
Great picture Ben!!!!
WOD = 344
WOD = 300
Shoulder Work 95# x 5 reps
135# x 3 reps
Wall Ball 20# 24, 12, 8
Sumo Dead Lift 21, 17, 18
Box Jump 16, 11, 10
Push Press 22, 15, 14
Row 15, 11, 11
Total 225 points