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.
7 comments:
3 rounds? Like FGB?
...never mind. I just re-read the post...
310
couldnt find a rhythm on the double unders.
happy hump day
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.
337
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
Aloha,
310
I should have done better than that, especially with double unders.
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