Today we went after "Fight Gone Bad" in final preparations for the fundraiser on Saturday the 26th. To read more about that fundraiser, go here: FGB4
We been doing many different variations of this wod the last number of weeks in order to increase our capacity for it in the corresponding time domains. Today was the first time in a while we just did the classic "Fight Gone Bad" wod. It was great to finally get after the classic and get an idea of what to shoot for come the 26th.
"Fight Gone Bad" is 3 rounds of 5 exercises. Each round lasting 5 minutes and each exercise performed for 1 minute. At the end of the 5 minute round, a 1 minute break is given and at the end of this break, the next 5 minute round begins. The clock continues to run between exercises and it is the job of the exerciser to get quickly to the next station at the end of each minute. At the completion of round 3, all the reps completed and the amount of calories burned on the rower, are added up for one total score.
The 5 exercises are:
-wall ball, 10#/20ft
-sumo deadlift highpull, 75#
-box jump, 20" box
-pushpress, 75#
-rower
score=393
This was a pretty awesome effort and a pr by about 25 repetitions. In all the other "Fight Gone Bad" prep wods I've gone as hard out of the gates as possible for as long as possible trying to best increase my work capacity. Today, in order to get a feel for where I was really at in regards to a good score, I paced/gamed it.
I capped my first round at 30-35 on each exercise, 25 on the rower (if I'm going for it I usually hit 35 to 45 on every exercise the first round, 30 on the rower). On the second round I tried to hit 30/25row again. And on the last round, at which point you're pretty spent, I went for broke. The first round was perfect, I finished with 149 reps. The second round was rough, as I was aiming for another 150 and only got 129. The third round was a pretty good effort considering how gassed I was and I rallied for 115 reps. I'm certain I can find those 7 extra reps come September 26th and hit 400. A 400 FGB has been a goal for some time. Should be fun.
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