"Fight Gone Bad"

Ron and I discovered I did this one wrong.  I did 45lb SDHP when it should have been 75lbs.  I am pretty mad at my self.  However, I still think I would have made my goal of 350 total reps with the correct weight anyway.

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) - sub was burpees, 1 burpee = 1 calorie

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.


Wall-ball 31, 31, 30 = 92(PR by 1)

Sumo deadlift high-pull 40, 40, 32 = 112(PR by 32!)
Box Jump 31, 25, 20 = 76(PR by 3)
Push-press 20, 22, 20 = 62(PR by 19!)
Burpees 18, 14, 17 = 48(PR by 6)
1st round = 140(PR by 17), 2nd = 132(PR by 24) 3rd = 119(PR by 21)
Overall =391(PR by 62!)

As soon as I saw this one I was excited.  I drank water the night before like it was free lemonade at a spicy chilly contest. Ron kept time for me on Sunday morning.  Next time I do it, I will have to have a good time keeper again.  He wrote everything down and always gave me a 45, 30, 15 second count down so I knew exactly where I was every minute. The two areas I wanted to improve on were SDHP and Push-press.  Last week there was a WOD with SDHP where I learned if I push the weight down in addition to pulling it up I pump the reps out much faster.  I did and PRed by 32 reps.  Last week also had a shoulder press WOD which made me think I had been doing Shoulder press instead of Push-jerks.  I switched to Push-jerks and had another big PR.  This makes me happy but I have a real since of accomplishment because I PRed in every single category on this WOD.  I am gunning for 400 or better next time. I think I can keep my reps the same in most categories but bump up to 23-25 in Push-press and always get 40 in SDHP.  That will do it, but I would love to PR in each category again.


7-15-10
Wall-ball 31, 30, 30 = 91
Sumo deadlift high-pull 30, 29, 21 = 80
Box Jump 30, 23, 20 = 73
Push-press 17, 14, 12 = 43
Burpees 15, 12, 15 = 42
1st round = 123, 2nd = 108 3rd = 98
Overall =329

1-20-2010
Wall Ball = 32, 26, 21 Total:79
S.D.H. = 21, 11, 11 Total:43
Box Jump = 43, 32, 25 Total:100
Push Press =16, 15, 12 Total:43
Kettel Bell = 23, 20, 16 Total:59
1st round = 135, 2nd =104 3rd = 85
Overall Total= 324