I did the modified mens version of this workout a couple weeks ago and did too well. So they made me do the standard mens version this time. I never look forward to this workout. It’s gonna be hard. Not so much physically, but mentally!
This WOD is more about endurance than strength. But the biggest issue is how far you can push your endurance, or keep your intensity at a high level.
I started out good and fell apart.
Total Reps – 250
103-72-75
“Fight Gone Bad”
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort.
The stations are:
Wall Ball Shots (m:20lb,f:14lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20in box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Mission Kettlebell 