"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
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.
4 comments:
Not to say that I'm better than CrossFit, but I've tired of the same old WODs in a way. So today I started doing CF Football WODs. For those unfamiliar to CF FB, there are 2 parts to every WOD. The Strength WOD (or SWOD) and the Daily WOD (DWOD). The SWOD comes first followed by 5 to 15 minutes of rest, then the DWOD. The DWOD is the same regardless of experience (amateur, collegiate, professional) but the SWOD varies from day to day ideally with the new being either amateur or collegiate. Another variation as well is in-season/off-season.
I chose off-season and amateur level to start. The SWOD was:
Amateur
Deadlift 5 RM (add 10 lbs to last workout) @ 305 lbs for me.
Pull Ups 3 x max reps (3 mins rest) though I did 1 minute rest for time's sake.
5 minutes rest then the DWOD:
"Lizzie"
Perform for time:
12, 9, 6, 3
Power Clean 185 lbs (I did @ 135)
Ring Dips (w/ my new rings!)
Total time 6:06
Good stuff! CF FB is for any contact sport, not just football; so ice hockey counts :)
P.S. the PUs reps for my SWOD were 12, minute rest, 10, minute rest, 9
FGB as Rxed:
308
First time as Rxed, plus a new PR Yay!
FGB, as Rx'd
253, PR by 1. . . :-(
I think this is the first time that I did it as Rx'd. Not sure but may have inadvertently used 65 pounds on the bar the last several times. Also, I know the box height was much lower. These damn 24 inch boxes take it out of you! No calorimeter on the rower so I used 10-10-10 (average of calories from the last time). Stay tuned, I'll be posting about the MEBB soon, just finished the video today.
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