Today I did one of Teddy's (Owner of TwinTown Crossfit) variations of Fight Gone Bad. The way it is set up is to show someone how hard it is to get a score of 300 in the fight gone bad work out. The WOD consists of 3 rounds with one minute of rest in between each round, each round consists of:
20 20# wall ball shots
20 75# push presses
20 24" box jumps
20 75# Sumo Deadlift High Pulls (SDHP)
20 calories on the rowing machine
Since I did this at home I needed to tweak it a little for my equipment I did
20 12# wall ball shots
20 75# push presses
20 16" box step ups
20 75# sdhp
20 calories on the treadmill
I did the workout in 27:10 - and I am beat. The hardest were the SDHP were by far the hardest. I was typically only able to get 5 in the prescribed minute, but I was able to consistently get 20 wall ball shots in the minute, 10 Push Presses, 10 step ups, and 10 calories. I think I could score 150 if my cardio didn't collapse on me. That is by far my biggest weakness still since I averaged a heart rate of 165 and maxed at 185 for the workout.
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