"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) (I subbed 45lb kettle bell swings for this)

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 = 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

I obviously need to work on a few things. First, I will get to where I can just push through with out stopping during the exercise time for a breath. This is my #1 goal. Second, I have to trust my back more with S.D.H. Third, I have to get better at throwing weight above my head with push press and finally, I need to keep the medicine ball from dropping lower then chest level on wall ball. I did miss my record by 19 but it is not as bad as it sounds. I know wall ball takes longer then thrusters. Also, my K.B.S. are different. I used to just swing the bell where I could see under it. Now, I swing it all up where my arms are straight up and I also drive my chest through the swing. This takes a little more effort and a lot more time.

AUG. 7 results
Wall-ball, 20 pound ball (subbed 45# BB Thrusters): 28, 25, 20 (73)
Sumo deadlift high-pull, 75 pounds: 17, 17, 12 (46)
Box Jump, 20” box: 30, 20, 21 (71)
Push-press, 75 pounds: 17, 13, 10 (71)
45# KB Swing* (No Rower): 27, 26, 29 (82)

Total:343

June 24 results
Thrusters (45 lbs): 31, 20, 16
Sumo DL (75 lbs): 21, 17, 10
Box Jump: 32, 17, 20
Push Press (75 lbs): 11, 10, 11
Dip 23, 20, 11

Total: 270

Jenni's workout--

Wall ball (8lb) 33, 30, 29 Total: 92
S.D.H.(25lbs) 18, 16, 15 Total:49
Box Jump (little Box) 47, 45, 45 Total:137
Push press (25lb bar)16, 15, 12 Total;59
K.B.S. (20lbs) 23, 23, 23 Total: 69

1st round=147, 2nd=131, 3rd=128

Overall Total:406

Aug. 7 Results

Wall-ball, 20 pound ball (subbed training bar Thrusters): 20, 20, 14 (54)
Sumo deadlift high-pull, 55 pounds: 7, 7, 7 (21)
Box Jump, 12” box: 45, 35, 37 (117)
Push-press, (training bar): 12, 14, 10 (36)
20# KB Swing* (No Rower): 25, 24, 32 (81)
Total:309

Jenni did a great job. She had a big pr but less weight for S.D.H and a smaller box. The push press bar was probably a little lighter also.