110409 Fight Gone Bad

Warm up:- Spealler warm up inc 5 wall balls @ 5kg and starting to put some weight on my hands on the floor again, band dislocates, 10 abmat situps, 10 abmat b/e, 5 squat therapy sqaut against chest high bar (feels like its getting better), 5 SDHP @ 7kg, 3 @ 14kg, 5 box jump @ 4", 5 @ 8", 5 press @ 7kg, push press @ 7kg, 2 @ 14kg, 5 DB swings @ 5kg, 3 @ 8kg

110426 Fight Gone Bad

Three rounds of:
Wall-ball, 5kg/11 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 14kg /30 pounds (Reps)
Box Jump 8” box (Reps) for 1 round and 5 reps of rnd 2, then changed to step ups
Push-press 14kg /30 pounds (Reps)
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb

Rnd 1 = 20,19,14,10,17 Total = 80
Rnd 2 = 17,17,5&9,8,15 Total = 71
Rnd 3 = 15,15,16,10,15 Total = 71
Total = 222

OMG this was tough especially 7 days since my last wod but it was mainly because I just couldn't suck enough wind But compared my last fight gone bad I'm pretty pleased with the performance overall.

Compared to last time SUNDAY 100117
“Fight Gone Bad!” - My first time
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) - subbed Thrusters with 12kg / 26lb
Sumo deadlift high-pull 25-45 pounds (Reps) - used 12kg / 26lb (first time at this weight)
Box Jump 14” box (Reps) - subbed 12" step (first time at this height)
Push-press 25-45 pounds (Reps) - used 12kg / 26lb
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb (first time at this weight)

Rnd 1 = 12,16,13,12,16 Total = 69
Rnd 2 = 11,13,10,10,13 Total = 57
Rnd 3 = 11,13,10,9,13 Total = 56
Total = 182

c/o just foam roller, stretch and mobility work