WOD: Fight Gone Bad

Warmup

stretching, joint mobility, light slingshots, swings, cleans

Workout

3 rounds, 1 minute at each station, no rest:

-wall balls

-sdhp

-box jumps

-double kb push press

-rower

Finished with some core work and breathing exercises

Results

Another Crossfit classic! There was no prescribed rest, so I rested as needed but as little as possible - most of it coming while walking from one station to the next.

I used the 20lb medicine ball for the wall balls and didn't fail in any rounds, but I did slow down in the last round by spending a lot more time at the bottom of the movement in a deep squat grabbing some air.

For the Sumo Deadlift High Pull I used a 16kg. I think I failed at some point in each round on these. My quads were on fire! If I would have known my legs were going to be the muscles to go, I would have used a heavier bell...cause why not?

There were 2 boxes to choose from for the box jumps, I picked the higher one - I think it was 20", but I'm not sure. All things considered, I think I kept a respectable pace. I certainly wasn't moving fast, but I wasn't resting too long between jumps.

For the push press, I used 16s again. That was a relatively easy weight, so I might try the 20s next time I do this. My lungs slowed me down more than anything here.

The rower was my rest - I think I can bust out a minute on that thing no matter how exhausted I am.

For the core finisher, we did various hip raises, planks, supermans etc. The breathing exercises were pretty cool too. Jason's going to bring a book with a few more...something I can do while I'm watching TV at night