Warm-Up
2 rounds
10/7 cal row
5 med-ball squats
5 med ball strict press
10 Russian swings(Increase weight round 2)
10 box step ups(round 2 5 box jumps)
WOD prep
Prep the movemnts
WOD
3 rounds 1 minute rest between rounds
CFS Fight Gone Bad (Compare scores from 6/12/18)
1 minute of wall balls(20,14) 9ft target for ladies.
1 minute of Russian KB swings(70,53)
1 minute of box jumps(20)
1 minute of Push press(75,50)
1 minute of max cal row
*Score your total reps for each round. Total reps for all 3 rounds is your score.
Option 2:
3 rounds 1 minute rest between rounds
1 minute of wall balls(20,14) 9ft target for ladies.
1 minute of russian KB swings(53,35)
1 minute of box jumps(20)
1 minute of Push press(75,50)
1 minute of max cal row
Option 3:
3 rounds 1 minute rest between rounds
Minute 1 10 wall balls (10,8) 9ft target for ladies.
Minute 1 10 russian KB swings(35,26)
Minute 1 10 box jumps(20)
Minute 1 10 Push press(50,35)
Minute 1 10/7 cal row
Post WOD
Mobility Daily WOD Tuesday
Indurance & Stamina
3 x 750m / 2 min easy
Row three 750 meter pieces. Row for two minutes at light pressure between each 750.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 29
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 have been chosen!
FGB. 256 Rx. Need to work on PP. previous on 6/12. 304. Scaled KB to #62. PP to 65, #14 WB. Step ups vs box jumps
CFS Fight Gone Bad: 241 RX
Last time done Jan 2018:
237 (44#KB)
That is a tough WOD! Yikes. Kudos to everyone at the 5:30 today. I didn’t have a partner to judge during the 2nd heat, so got to watch all the hard work happening, and then everyone collapsing off of their rowers at the same time when it was over! Great way to start the day – it could only get easier from here 😉!
Fight gone bad – 361.
Previous Jan 2018: 314
There are easier ways to start your day than getting in a fight 🤮. Good times though
Fight Gone Bad: 221 (Previous 1/22/18: 199)
Wall Ball: 39 (Round 1 – 14#/9′ | Rounds 2&3 – 14#/8′) Previous: 45 (10#/9′)
RKBS (53#): 54 Previous (53#): 50
Box Jumps (20″): 41 Previous (20″): 32
Push Press (50#): 57 Previous (50#): 42
Row: 30 Previous: 30
Worked on moving the wall ball after talking to Becka about making the adjustment to the 8′ marker and increasing the stimulus (good call!) JD did give me the cue that “the wall ball is not going to get up on its own” 🙂 Great energy this morning and thank you to Frozen for having everything ready to go and Hanna for keeping us all on track!
Fight Gone Bad: 334 (18#KB, 25#PP, step-ups, 8#WB)
Apparently I have not done this before….I’ve done something similar as I remember thinking how much harder it is than you think.
Round 1 went way too easy: 29WBs (what?), 35KBs, 23 step-ups, 23PP, 10cals
Round 2 I fell off the rails: 21WBs, 33KBs, 24 Step-ups, 21PP, 8 cals
Round 3: 19WBs, 33KBs, 26 Step-ups, 20PP, 9 cals
Shoulder is still feeling shitty so I had to grit this one out and I’m going to pay for it tomorrow. Thanks Jackie for being a great cheerleader – I wasn’t nearly as vocal but John was loud enough for both of us 🙂 It’s always great to have him at the box and without the brace today!
Oh and I should credit my husband for my small improvement! He was a good judge. He did a good job of not yelling at me, but REMINDING me that the wall ball doesn’t move itself!
That’s funny Deb – I didn’t read your post until after I posted my reply about the ball not moving itself! Thanks JD for keeping us BOTH moving! And nice job on your PR Deb!
Great job to you on your PR and Rx! JD did share that insight with me during the wall ball segment and I have to say, he’s on to something 🙂
The last time you did this WOD I commented on this blog “when I grow up, I want to be you”. Great job with the PR at RX!
CFS Fight Gone Bad… 285 RX (No previous)
The PP’s in R2 and 3 is where it fell off the rails.