Its a Fight!

Today’s benchmark was originally programmed for MMA star BJ Penn.  It was modeled around the time domains of a fight.  After completing the wod and catching his breath Penn noted that this workout was a “fight gone bad”!  The goal here is to achieve as many reps as possible.  The weights are light which means the intensity is high.  Don’t give up on yourself or give in to the desire to rest.  Keep pushing through and repping it out!

Check out this video with Coach Glassman explaining “Fight Gone Bad”

[youtube]http://www.youtube.com/watch?v=DC19O4cgvp4[/youtube]

Workout of the Day (WOD) 8/27/13:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is three, five-minute rounds from which a one-minute break is allowed before repeating.  The stations are:

  1. Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/55 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75/55 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

*Post total reps to comments.

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