Tuesday, 23 September 2014



Tuesday: Meet at 0530 in the Powerlifting Room

Strength

Deadlift 5 RM (add 10 lbs)

Conditioning: Move to '62 Room

Complete 3 rounds of (Fight Gone Bad Style WOD):

50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed)
20” Box Jump
Burpee Pull Ups
Push Ups
Row (calories)
Rest 1 minute between rounds.

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 row where calories are given.

Add your points and post them to comments.

4 comments:

R.K. Barker said...

Used 225 for the deadlift. Took out the rows since only one of the rowers actually has a functioning display. 69 on the first round, 72 on the second and 67 on the third. Used 35 pounds. That was fun.

Adrienne said...

Deadlift: 145#
Used 25# for the conditioning and got 109 reps. Can't do very many burpee pullups...

Alex Vinson said...

Deadlift: 145#

WOD: Total of 172 points with 25# dumbbells. Love Fight Gone Bad.

Thomas Newton said...

1. 260 DL
2. 5x5x40 Lb Weighted Pullups +4
3. 5x5x65 Lb Weighted Dips +7
4. 10 Minutes Hand Stand
5. (Functional Fitness IM) Team METCON: 18:24
4x
15 Rowers
15 Burpees
1 100M Stretcher/Water Jug Carry
15 HSPU
15 45LB Goblet Squats
1 100M Stretcher/Water Jug Carry