WOD 01-18-2010

"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.


  1. ouch….Kyle, can I still do this one early?

  2. Yes. I will be in by 5:00.

  3. ahhhh… the FGB. lookin’ forward to it.

  4. What’s the sub for rowing?

  5. Burpees

  6. No, seriously, sub for rowing = burpees?

  7. typically, it’s SDLHP… but those are already in the WOD. next up sub… burpees. get ready. i’m not sure my legs are back in full effect yet after that saturday sh*tstorm of a workout…

  8. seriously! sub for row is burpees!
    ATTN: non-paleo folks. I have a some really good breakfast sausage for sale. It contains sugar so I need to get rid of it. It’s sooooooo tasty. Let me know if you’re interested.
    ATTN: Paleo folks. Big fan of Sequatchie farms. Very pleased with their customer service, quality and selection. I also spoke with Sequatchie Farms and they can process the sausage without spices.

  9. I know I haven’t recovered from Saturday. Most sore my legs have been in a while.

  10. inspirational quote of the day:
    “stupid is as stupid does.” – forrest gump
    i shouldn’t have run yesterday.

  11. I am glad I am not the only one that is still feeling it from Saturday! I read that jumping pull ups were the next sub after SDLHP. either way….its gonna suck.

  12. I was just putting in the workout to BWB and their sub for no rower was double unders. any takers? kyle… ?

  13. I’ll keep the burpees

  14. Kyle Deneke says:

    I think we will stick with burpees. Double unders will allow for greatly inflated numbers for some people like myself, considering how great I am at Double unders.

  15. so sad to miss tonight….will someone make it up with me later this week????

  16. I might be making it up on Thursday…