Benchmark "FGB"

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. The stations are:

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 (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.

Score: 436

Benchmark "Fight Gone Bad"

"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.

Score: 426

Benchmark FGB / Strength

"Fight Gone Bad"

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 (Calories)

Score: 387

Then:
Back Squat 5-5-5
Worked to 260#

Work Capacity

15 Squat Cleans @ 155#
30 Toes to Bar
30 Box Jumps @ 24"
15 Muscle Ups
30 V-ups
30 Renegade Rows @ 2x 53#
15 Row (Calories)
30 Wall Ball @ 20#
30 Burpees

Time: 19:46

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Report

• WOD TOD: 8:30am
• Body: Traps, legs, lats are sore
• Sleep: 8 hours
• Power Lung: 4x10am, 4x10pm
• Fish Oil: 3 teapsoons w/ BF, 1 teaspoon PWO, 2 at bedtime
• Static Stretch: 5 minutes full body
• Foam Roll: 5 minutes legs
• MWOD: none

Work Capacity

Tabata
Row
Bear Crawl
Dip Hold
Air Squat
Sit Up

Row: 66 cals total
Dip Hold: No failures
Air Squat: 19 reps
Sit Ups: 9 reps

Then:
100 Push Ups as fast as possible
50 four count flutter kicks

5x10 Strict Pull Up

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 362

Work Capacity

3 Rounds for time with 1 Minute of rest between rounds of:

20 WallBall (20#/14#)

20 Sumo Deadlift High Pull (75#/55#)

20 Box Jump (20″)

20 Push Press (75#/55#)

20 Row (Cal)

• Continuous running clock with 1 minute rest between rounds.

Time: 13:30

Work Capacity

21-18-15-12-9-6-3 reps for time of:
Row (calories)
Thruster @ 75#
KB Swing @ 70#
Ball Slam @ 30#

Time: 25:44

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 363 (PR)

Work Capacity / Stamina

9-7-5 Reps for time of:
Bar Muscle Ups
135# Squat Snatch

Time: 15:05

Rest 10 minutes then:

3 minute Row (calories)
3 minute rest
3 minute KB Snatch for reps @ 1x 53#
3 minute rest
3 minute Back squat for reps @ 135#
3 minute rest
3 minute L-Sit hold for as long as possible

Scores:
1) 54
2) 31
3) 35

Strength / Stamina

Deadlift 5x2

Worked up to 385#

Then:
Tabata
Wall Ball @ 20#
Ring Push Up
Bottom to Bottom Air Squat
Row (calories)

Score by lowest reps per exercise
Row score is cumulative

Scores:
Wall Ball - 7
Push Up - 8
Air Squat - 12
Row - 51 total calories

Benchmark "Fight Gone Bad"

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. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 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.

Score: 330 (PR) * used a 24" box

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Report

• Body: No Sorness
  
• Sleep: 8.5 hours
  
• Nutrition: 1 non paleo choice today. 90% Paleo
  
• Tomorrow's Projection: Rest Day, Heavy Push Press is now moved to Friday
  

Work Capacity

For time: (No rest Between)
3 Rounds of:
7 Clean and Jerk @ 135#
11 Toes to Bar
Then:
15-15-10-10 rep rounds of:
Box Jump @ 30"
Push Press @ 95#
V-Up
Then:
Row 30 Calories
20 Hang Squat Snatch
20 Wall Ball
30 Broad Jumps
20 Pull Ups
20 Handstand Push Ups
30 Overhead Walking Lunges @ 45# plate

Time: 29:34

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Report

• Body: Really sore every where
• Sleep: 6 hours
• Nutrition: Cheat Day
• Tomorrow's Projection: Rest Day

Work Capacity / Swim Benchmark 1 mile

"Frelen Gone Bad"
1 minute at each station for max reps
5 rounds:
75lb. Thruster
Pull Up
Shuttle Run
KB Swing
Row (calories)

Score: 428

Then:
Swim 1 mile for time w/ fins

Time: 44:22

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Report

Body: 4. Sore and tired.
Sleep: 3 hours
Nutrition: 7.
Notes: I am tired but felt good to train
Tomorrow's Projection: 400m Sprints, Heavy Back Squat, Heavy Metcon