Sep 2, 2009


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.

Add your points and post them to comments.

This is the last day of our foundations class. Everything for FGB will be set up in the gym starting at 1600. Come on by and get some!

Compare to 090806


julie said...

205 PR...scaled SDHP (30lbs)/PushPress (45lbs)...this workout is more fun with a group- have fun this afternoon!

upty03 said... TKO'd at the end of the third.

RW said...


w/ 24inch box

Michael said...

w/24 in box

PR - last one was 243

Nice work, Ryan

X said...

243. Newbie, first time. Scl'd push press to 65#.

J. O'B said...

195...first time...highly scaled.
10# ball, 55# SDLHP and push press, 18in box. SDLHPs are straight evil!

Max said...

288 as Rx'd. My legs were smoked after yesterday.

Wayne L said...

219, scaled box jump (20").
Thanks guys for putting the foundations class together. I look forward to seeing you out there and getting my second full WOD in. Thanks again.

C J said...

254 as RX'd. The foundations classes were just what the DR ordered- thanks!!

Nick said...

219 as rx'd scaled last 30 sec of push press on 3rd round to 65#. Great foundations class. REALLY squared me away from the stuff I was attempting before! Thanks for the help!

J. Bell said...

As Rx'ed: 306.
Not a PR. I was smoked after yesterday's workout and a run this morning. All in all, pretty happy with the score.

Jeff said...

220 as RX'd

Neil said...

Newbie, 209, scaled the box jumps on 2nd & 3rd set. That was great fun.

Brian said...

As Rx'd +24" box: 220
5 pt improvement over 8/7/09
Agree w/ Meg: better done w/ a group...