Friday, 23 May

Location: No 0530 meeting, but get it in when you can!

WOD: "Fight gone bad"
 3 RFT
Wall ball shots
Kettle bell swings
Box jumps
Dumbbell push press

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.


Jacquie said...

My score was a 195, I think. Calories weren't tracked on rowers, so that is without that aspect.

Good one!

Alex Vinson said...

224 for me! Love Fight Gone Bad!

ErinM said...


That was a good one.

And good on RK and Alex for coming out a second time to the 21 Guns Salute this afternoon at the Prep School. Got into the 4th round of that one.

R.K. Barker said...

Got 249 on FGB, 40 lb dumbbells, 22kg KB and of course 20 lb Wall Ball. Did four even rounds at the 21 Gun Salute, was a great time.