Friday, November 8, 2013

WOD- KB Fight Gone Bad

Saturday, November 9, 2013


Minute 1:  KB Thrusters (53/35)
Minute 2:  KB Sumo Deadlift High Pull (53/35)
Minute 3:  BW Burpees
Minute 4:  KB Jerk (53/35)
Minute 5:  KB One Arm Swing (53/35)
Minute 6:  REST
Minute 7:  KB Thrusters (53/35)
Minute 8:  KB Sumo Deadlift High Pull (53/35)
Minute 9:  BW Burpees
Minute 10:  KB Jerk (53/35)
Minute 11:  KB One Arm Swing (53/35)
Minute 12:  REST
Minute 13:  KB Thrusters (53/35)
Minute 14:  KB Sumo Deadlift High Pull (53/35)
Minute 15:  BW Burpees
Minute 16:  KB Jerk (53/35)
Minute 17:  KB One Arm Swing (53/35)
Minute 18: Collapse on the floor dying for air!

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.  Athletes will record their TOTAL REPS over the 17 minutes of training as their score to beat next time!

1 comment:

  1. 8am

    Dave 16k 174 reps

    Jane 12k 336 reps

    Danny 14k 268 reps


    Leslie C 15# 259 reps

    Adam 16k Too exhausted to count:)

    Cristan 8k 223 reps

    Montrell 12k 249 reps

    Sebastian 12k 196 reps

    Brad 12k 179 reps

    Denise 8k (Brought her lovely daughter to train too behind her:)

    Marlon 20k 244 reps

    Allycia 12k 248 reps

    Heather 14k 277 reps

    Amy 12k 308 reps

    Linda 14k 270 reps