WOD: Monday

Reminder: the 5.30pm and 6.40pm Sessions will not be on tonight to encourage maximum attendance at the last of the Optimal Health and Performance Nutrition Lecture series.

“Fight Gone Bad”

Three rounds of:

Wall-ball, 10kg/6kg (Reps)

Sumo deadlift high-pull, 35kg/25kg (Reps)

Box Jump, 20″ box (Reps)

Push-press, 35kg/25kg (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.

Compare to last time here.

Greg Glassman explains “Fight Gone Bad”

4 Responses

  1. Friday’s WOD at home

    10-8-6-4-2 clean and jerk
    with cindy after each rep.

    Subbed 24 kg kb swing for pull up.

    9:31 with 50kg

    Tabata double unders lowest score 17

  2. WOD results:

    6.15am:
    Chops: 313 rxde
    Dancey: 219 rxd
    Alex: 245 rxd
    Lindsey: 270 rxd
    Leisha: 256 rxd
    Hilux: 179 rxd
    Lisa.N: 238 rxd
    Ant: 229 (3kg WB/16kg KB/20kg)
    Julian: 201 (16kg/KB)
    Massive: 248 rxd
    Emily.R: 206 rxd
    Adam.H: 327 rxd
    Austin: 239 (6kg WB/20kg)
    Julie: 325 rxd

    7.30am:
    5 cycles for max reps of:
    1 min Max Bar Muscle-ups
    1 min Rest
    1 min Max Push Press, 50kg
    1 min Rest

    Red: 5/78 (40kg)
    Russ: 16/90 rxd
    Drum: 64/135 rxd

    12 noon:
    Jimmy: 399 rxd
    Red: 303 rxd
    Ed: 217 rxd
    Jono: 271 rxd
    Eve: 221 rxd
    Jak: 222 rxd
    Jerka: 322 rxd
    Liam: 214 rxd
    Nic: 269 rxd
    The Hoff: 258 rxd
    Ash: 267 rxd
    Mark.M: 171 rxd
    Phantom: 259 rxd

    4.20pm:
    Brett: 378 rxd
    Paddy: 265 (burpess sub)
    Sarah.C: 220 rxd
    Slats: 308 rxd
    Weg: 306 rxd
    Tan: 265 rxd
    Slayer: 325 rxd
    Joel: 238 (6kg WB)
    Showtime: 241 rxd
    Nick.E: 194 (16kg KB)
    Codi: 221 (6kg WB/25kg SDHP)
    Bridget: 127 (6kg WB RR/step-up)
    Rod: 289 (6kg WB/25kg/step-up/20kg)
    Hristo: 208 (6kg WB/16kg KB/burpee)
    Sanch: 272 rxd
    Thomas: 159 rxd
    Le’Roy: 329 rxd
    Shell: 304 rxd
    Esther: 246 rxd
    Leandra: 228 (step-ups/burpees)
    Steph: 254 (thruster 20kg RR)
    Doc: 303 rxd
    Kempy: 244 (6kg WB)