Today's W.O.D.
"Fight Gone Bad" - modified
Wall-balls - 20 pound ball, 10 ft target (Reps)
DB/KB swing - 50 pounds (Reps)
Box Jump - 24" 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. In the original Fight Gone Bad, Sumo Deadlift High pull replaces DB swing. The "Fight Gone Bad" was originally designed for MMA fighter BJ Penn to match the demands of a UFC fight. Check out the link:
http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv
As you can see I substituted SDHP with the DB/KB swing and increased the box jumps to 24". I chose to switch it up based on yesterday's W.O.D. If you have any questions, let me know. See you tomorrow.
"Fight Gone Bad" - modified
Wall-balls - 20 pound ball, 10 ft target (Reps)
DB/KB swing - 50 pounds (Reps)
Box Jump - 24" 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. In the original Fight Gone Bad, Sumo Deadlift High pull replaces DB swing. The "Fight Gone Bad" was originally designed for MMA fighter BJ Penn to match the demands of a UFC fight. Check out the link:
http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv
As you can see I substituted SDHP with the DB/KB swing and increased the box jumps to 24". I chose to switch it up based on yesterday's W.O.D. If you have any questions, let me know. See you tomorrow.
No comments:
Post a Comment