21 April 2011

110422

DWOD - All Levels


Boys- you've asked for more CrossFit like workouts.  Well, be careful what you ask for.  This is an extra special WOD for my fighters out there.  The original "Fight Gone Bad" was designed for BJ Penn (see video).  Here's a different slant on it:


Fight Gone SuperBad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There 5 rounds.  



The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sledgehammer Strikes (Reps)
  3. Tire Jumps (Reps)
  4. Tire Flips (Reps x 3)
  5. KB Sumo Deadlift High-Pull (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on tire flips where you receive 3 points for each flip.  
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5 comments:

  1. RyanApril 21, 2011 at 8:40 PM

    Oh Joy!!

    ReplyDelete
  2. JonathanApril 23, 2011 at 6:54 PM

    That workout was the shiznit!

    ReplyDelete
  3. RyanApril 24, 2011 at 7:02 PM

    3 rounds: points @110, 71, 64. Awesome workout! Took it easy (3of5 rounds) based on recommendation for upcoming PT test.

    ReplyDelete
  4. PTApril 24, 2011 at 7:35 PM

    5 rounds: 84, 83, 85, 84, 89= 425
    Used 70lb KB, 16lb Sledge, 20lb Wall Ball, and one big FN tire.

    ReplyDelete
  5. BrianApril 24, 2011 at 7:45 PM

    5 rounds: 84, 96, 96, 92, 97 = 465
    Used 45lb KB, 16lb Sledge, 20lb Wall Ball, and BIG tire

    ReplyDelete

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