"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (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.

4 thoughts on “"Fight Gone Bad!"”

  1. Three rounds of:
    Push-press, 35 pounds (Reps)
    Row (Calories)
    Wall-ball, 4 pound ball, 8 ft target (Reps)
    KB swings, 18 pounds (Reps)
    Box Step-Ups, 12″ box (Reps)

    PP: 20-15-14=40
    row: 10-11-9=30
    wall ball: 20-20-20=60
    KB swings:40-36-25=101
    step-ups: 22-25-29=76

    Total= 316

  2. Modified to accomodate ankle problems, travel fatigue, and dramamine

    PP: 43-36-35 Blue Band PVC Pipe
    Row 8-7-10 (calories)
    4 lb wall ball: 20-20-16 to cross board
    KB swings (18 lb 1st round, switched to 9 lb for next 2 rounds) 25-34-30
    Box Step-Ups: 17-20-18

    Total: 339

  3. Rebecca: Modified:
    3 rounds of:
    SDLHP w/kettle bell: 41,40,35
    12″ box step ups: 23,18,21
    Push-press w/red PVC: 26,21,24
    Row (calories): 10, 12, 15
    Wall-ball, 4 lb ball: 12, 11, 11
    Total = 320