WOD 041201

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball – 20 pound ball, 10 ft target. (Reps)
Deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)

Wow, this was hard.
Round 1: 32
Thrusters - 14
DLHP - 5
Box Jump - 7
Push Press - 3
Row - 10

Round 2: 28
Thrusters - 7
DLHP - 6
Box Jump - 7
Push Press - 3
Row - 5

Round 3: 35
Thrusters - 8
DLHP - 5
Box Jump - 10
Push Press - 3
Row - 9

Total: 95