WOD: Fight Gone Bad (FGB)
WOD Warm-Up:
30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Max Reps in 18 minutes of:
- Wall Ball 10 feet @ 20#
- Sumo Deadlift High Pull @ 75#
- Box Jumps @ 20″
- Push Press @ 75#
- Sumo Deadlift High Pulls @ 45# to replace Rowing
Today’s WOD Time was 18:00 and FGB suck ass! This is my first time doing FGB and I have to say it really does suck.
| Wall Ball 10 Feet @ 20# |
22 | 21 | 18 |
| Sumo Deadlift High Pulls @ 75# |
15 | 15 | 10 |
| Box Jumps @ 20″ |
12 | 11 | 11 |
| Push Press @ 75# |
15 | 14 | 13 |
| Sumo Deadlift High Pull @ 45# (Row Replacement) |
15 | 15 | 13 |
| Total | 89 | 86 | 65 |
My overall score on this WOD is a little off do to the fact that I had to replace the rowing with high pulls. Not sure as to the difference in calories, but here are the overall final numbers with and without: 197 without rowing and 240 reps with the high pulls.
Teachable Moment:
If you have ever listened to the news, or read a magazine, you may have heard a great deal about ‘meal replacement’ shakes. These are also known as muscle building supplement shakes, and in the media, they do get a bad shake. It is important to understand why, because these muscle building supplement shakes are essential to your bodybuilding goals.
If you believe the previous paragraph, then I have a bridge I want to sell you… No really, the so called muscle building shakes are loaded with sugar which converts to fat, not muscle. I tried muscle builder on two different occasions and two different types with the same results. I gained fat and not muscle. If you want to build good solid muscle mass, then get yourself some whey protein and creatine. Those two alone help in recovery which is the exact time you are building muscle and repairing muscle…