Fight Gone Bad for September!

This will be our first FGB with all movements as they are prescribed!  Since we've moved out of the cave and into the new place, we can actually do 10' wall ball shots.

You can compare your old scores, but since this is an unmodified version of the WOD, it won't be an accurate comparison.  Chances are your score will be lower, since the wall ball shots will be higher.

Compare to these modified WODs:

• 20 August 2010
• 23 June 2010
• 05 May 2010
• 27 January 2010
• 27 November 2009

Location:

• ONDEG Fitness, 108 Highway 221, Choteau, MT
• (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway.  Former location of Howard's Plumbing.)

Times:

• 6am
• 11am-2pm (open gym by appointment only)
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
  • Oxidative
• Mode
  • Monostructural
  • Gymnastics
  • Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Samson / perfect stretch
• Wrist stretch
• Achilles stretch
• Review all exercises in WOD.

Skill review / enhancement / instruction:

• Push press
• Box jump
• Sumo deadlift high pull
• Wall ball

WOD:
"Fight Gone Bad" (modified)

• In this workout you have one minute to complete as many reps as possible at each station.  There is no rest between stations...it is important to transition quickly between stations since the clock does not reset or stop between exercises.
• Each round consists of all five stations, thus each round is five minutes long.  There is a one-minute break between rounds.  We will complete 3 rounds.  (Seventeen minutes total.)
• Score is the total number of points in all three rounds.  One point is given for each rep completed, except on the rower where each calorie is one point.
• We will split the group in half and conduct two "fights".  One group will count reps for the other group, then switch.
• Hold your partners accountable!  Do not count reps that do not meet the standards unless that person has mobility issues and cannot legitimately attain full range of motion.

• Wall-ball (20# / 10#) 8' target.
• Sumo deadlift high-pull (75# / 45# / 35#)
• Box Jump (18")
• Push-press (75# / 45# / 35#)
• Row (calories)

Post-WOD skill / strengthening / conditioning:

• None

Stretch