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Wednesday, 31 August

Warm up - 3 rounds untimed
20 x double-unders (or 80 single-unders or jumping jacks)
10 x push-ups
10 x air squats
3 x pull-ups
10 x lunge steps
10 x back extensions

WOD:

Fight Gone "Bounce" - 3 rounds for time -a twist on the classic

(Max reps in one minute for each exercise then automatically rotate to next exercise; rest 1 minute between rounds)


Wall ball shots (20/14)
Sumo deadlift high-pull (75/45)
Box jumps (20)
Push-press (75/45)
Double-unders (or single unders or tuck jumps)
Rest 1 minute & repeat

You get 1 point per rep. 

Post total score to comments.
on

7 comments:

  1. jswobeAugust 30, 2011 at 10:39 PM

    3 rounds? Like FGB?

    ReplyDelete
  2. jswobeAugust 30, 2011 at 10:54 PM

    ...never mind. I just re-read the post...

    ReplyDelete
  3. MikeRothenbAugust 31, 2011 at 6:40 AM

    310
    couldnt find a rhythm on the double unders.

    happy hump day

    ReplyDelete
  4. AdamAugust 31, 2011 at 7:15 AM

    My total was 319.

    SDHP and Push press crushed me. D/Us saved me (47, 46, & 42)

    Good catch by Matt this morning - a true Fight Gone Bad has 5 minutes of work and then 1 minute of rest. I had folks rest after Double-unders to minimize confusion of the rotation. In the end, everyone still did the 5:1 work to rest ratio per round. Sorry for the slight mix up.

    ReplyDelete
  5. SweddyAugust 31, 2011 at 12:20 PM

    337

    ReplyDelete
  6. jswobeAugust 31, 2011 at 2:19 PM

    310

    That was brutal. I went into it w/ a goal of 400. Didn't even come close.

    Awesome!!


    GO ARMY! USMA '00
    Aberdeen Proving Ground, MD

    ReplyDelete
  7. MattAugust 31, 2011 at 3:35 PM

    Aloha,

    310

    I should have done better than that, especially with double unders.

    ReplyDelete