2009 09 18 WOD: "Fight Gone Heavy!"

3 rounds of:

• DB Thruster 25/20 (Reps)
• Sumo deadlift high-pull, 95 pounds (Reps)
• Box Jump, 24" box (Reps)
• Push-press, 95 pounds (Reps)
• Decline Row Damper on 10 (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.

 

FGH @ 154pts

• DBT Thruster (20#ea): 10-7-6
• SDHP (55#): 9-8-7
• Box (24"): 17-13-17
• PP (55#): 15-10-10
• Decline Row (cal): 9-8-8

lessons learned:
- thought the chief sucked, until i met FGH
- keep consistent rhythm, even if slow. i killed my performance taking breaks
- i need to work on upper body strength; things like push presses, pushups, pullups or any of those variants are really sub-par