Sep 9, 2014

Wednesday 14.09.10

Main WOD "Scrambled Fight Gone Bad"

- 1min Wall Balls 20/14#
- 1min Sumo Deadlift High Pulls 75/45#
- 1min Box Jumps 24/20#
- 1min Push Press 75/45#
- 1min Calorie Row

*Rest 1 min after each round

- 3x 10 Kettle Bell Swings

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Same concept as "Fight Gone Bad" but each Athlete starts at a different station. After your fifth event, regardless of start, everyone rests 1 minute. Repeat three times.  Trainers will organize everyone into one of five groups of 5 Athletes.  Each Athlete will start at a different station and rotate in the order of events listed above, so that WB > SDHP > BJ > PP > Row and then back to WB. When you are done rowing, be a good dude and hit "menu back" to reset for the next Athlete.
  • 0:00   - 5:00   : All 5 Events
  • 5:00   - 6:00   : Rest 1 minute / Record your score
  • 6:00   - 11:00 : All 5 Events
  • 11:00 - 12:00 : Rest 1 minute / Record your score
  • 12:00 - 17:00 : All 5 Events
Scoring:  Every rep counts, to include calories.  After each round (5 events), we will record your Round's score on a dry erase board. We will repeat two more times.  The lowest score recorded is your Final Score. So if you knock out 118 reps in the first round, 121 in the second round, and 95 in the third round, your Final score is 95. Learn how to pace without cheating your self out of a workout.

Scaling: Due to grouping, scaling will be limited to one of the five groups.  Reduce the SDHP & PP weights to 45/35#.  Reduce the wall ball weight to 14/10#.  Reduce the box height to 20/16".

Skill/Strength: Select a KB 1x weight above your normal (standard weights are usually 53/35#). KB swings are a very simple movement that begins with the hips, however, most athletes default to back and arms.  Check out this video on "popping your hips" to generate momentum and really focus on your timing (She is doing Russian swing, we will practice the full American Swing).  Transfer the force from your hips through your abs and then into your arms with the tips below:
  1. Think about the swing as a deadlift motion in fast forward.
  2. Retract your shoulder blades and maintain that position.
  3. Keep your shins vertical throughout the movement.
  4. Drive your hips forward forcefully, making the kettlebell float to shoulder height.
  5. Form a plank with your body at the top of the swing. This means bracing your abs and creating a straight line from head to heel.
  6. Repeat.


Jimmy Chen said...


I'll have to try this one out on Friday, unfortunately. Nothing like higher telling you that you won the lottery....

....for a urinalysis.

Love it.

Charles Lawrence said...

Best round was 95. All total this was my best FGB ever...100/95/96 for a total of 291. Next stop, a 300+

Ross said...


Man rd three got me. RX
RD 1- 100
Rd 2 - 100
Rd 3 - 80..

3x10 KBS @ 88 lbs


101/94/91 Rx

91 Final score...

Doing wall balls last in the rotation is game changer.

monroe said...

5x20 one-arm 35lb KB swings
5x20 squats
100 med ball tosses with a partner
All spread out over 1 hour of continuous movement (fast walking around a parking lot between sets.