Skip to main content

Wednesday 08/20/08 WOD

By 08/19/2008No Comments

Workout of the Day (WOD)

“Fight Gone Bad!”
You know the rules.  17 minutes of Fun!!!!

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Add your points and post them to comments

And the results are in:

Prescribed:   Steven B 275, Steve S 205, Neal     257, Steve L   242
Steve L    242, Heidi     256,  Jeff      238,  Ryan      243

Scaled:          Gayle       280, Lance    193,  Tricha 179,  Gidget   184
Angel      214, Nate       177, Pam     144, Heather 228

Very impressive performance by all.  Way to work hard.

click on this video to see what Fight Gone Bad looks like.

Fight Gone Bad with Kelly Starrett
[wmv][mov]  w/f safe

Looks like we may have another special Guest Appearance from another local SWAT Team to participate in “Fight Gone Bad” this Thursday.   Pics will be posted along with times to compare to Hollywood and Broward Sheriff’s Office SWAT Teams.  Any other SWAT Teams interested in coming out contact me via my email.


The morning crew doing Wall Balls


Thats right Lander – Here comes the Pain.  Nate, Pam, Ryan, and Gayle wishing they were in a happy place before they get ready for Fight Gone Bad.


Chest out and shrug the weight.  Fatigue is setting in on SDHP’s

Dip, Drive, Press.  Push Press by Steve L.


Steve L is happy to count reps for Heather and Gayle.


Jeff and Neal smoke the row.


Heather was voted member with the Best Hair.  Good job today.


Heidi B doing Box Jumps.