“Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest
L1 MB Squats MB Sumo DLHP Box Step Ups MB Push Press
While there is often a lot of strategy and gaming of workouts, today we are simply looking to find a balance between constantly moving and not hitting a wall of fatigue. It will be slightly different for every athlete, but the goal is to move as much as possible within each 5-minute round. One way to do this is to keep rest to no more than 5 seconds at any movement. Long rest periods cut significantly into each minute. On the movements that involve holding onto an object (wallballs and barbells), breaking before redline will better allow athletes to pick the bar back up quickly and to transition quickly to the next movements. On the box jumps and rower, it’s all about finding a speed that won’t slow down from start to finish. One possible way to approach this would be to go :25 seconds on, :05 seconds rest for two rounds, which will bring athletes to the end of the minute. Rather than keeping track of reps at each station, athletes can keep a running count. For example, if athletes get 20 wallballs in the first minute, they will count their first couple sumo deadlift high pulls as 21, 22, 23…and so on.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Skill Conditioning Every 2:00 x 6 Rounds: 200 Meter Run Max Kipping Handstand Push-ups Until the 1:20 Mark