Saturday 25 September

CFI buddy carry around the building

Fight Gone Bad!

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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Austin Malleolo 455, Kevin Houston 418.

Compare to 100713.

“Work Hard, Hard Work and Oxygen” with Graham Holmberg – video [wmv] [mov]

4 thoughts on “Saturday 25 September

  1. Saw a lot of strong work in FGB and Fundamentals today. Seeing all you guys with notepads keeping track of reps and motivating your partner was really cool.

  2. 243 Rx’d

    My previous FGB was scaled to 10# WB and 18″ box and I still beat that score by 15. 🙂 Thanks Mark for keeping count and pushing me through! Oh, and it’s funny how the only people smiling in this picture are the ones being carried…

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