WOD Type: “MetCon”
WOD Warm-Up:
100 Calorie Row Warm-Up
WOD Particulars:
MetCon: 3 Rounds of… “Fight Gone Bad”
- 20# Wallball @ 10′
- Sumo Deadlift High Pull @ 75#
- Box Jumps @ 20″
- Push Press @ 75#
- Row (Calories)
Total Reps: 212
Today’s WOD was not my best work with fight gone bad. My PR is 220, but that was without a rower. It’s definitely harder doing the workout with a rower than doing more high pulls! If you don’t know how fight gone bad works, it’s prettysimple with a good visible counter and someone telling you when to switch from one to the other. Anyway, each round is five minutes and each exercise last one minute. It pays to have everything in one single tight area. Fun, but brutal workout!
Book To Read:
Olympic Weightlifting By Greg Everett… Absolutely KICKASS!!!
Olympic Weightlifting: A Complete Guide for Athletes & Coaches
419 pages that breaks down each move and adds all the supplemental exercises too. There is even a section that covers nutrition. I really like the content of the book. It covers Olympic Lifts and that’s it! Everything that will improve your snatch and your clean & jerk. You really need to pick up this book…
