Friday, May 2, 2008
WOD
Fight on Friday - "Knees to the Ball"
Three rounds of:
Jumping Squats with 45 lb. barbell
Burpees
Thai Clinch Knees to Med Ball (partner holds ball - both knees equals one rep)
95/65 lb. Hang Power Cleans
45/30 lb. L-Seated Press
Teams of two, one partner working through entire workout while other counts repetitions; then switch roles. Move from each of the five stations after one 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.
Add your points and post them to comments.
***Saturday WODs will return to CFSD on May 10. We'll make up for lost time with a great WOD.***
Snax performing jumping squats at last weekend's cert.
Adam learns how to perform the L-Seated Press at last weekend's cert
Just Ari-izzle and I at noon today. Ari was an amazing motivator and I don't think I would have gotten through without him! He also kicked butt on this one! I would rather do Fight-Gone-Bad over this monster of a WOD any day!
Posted by: C-note (aka Coryna) | May 02, 2008 at 03:41 PM
CJ, this workout looks killer!
Great job to everyone, see you next week after I get killed at the cert this weekend.
And remember children... Strength is greater than steroids... - http://www.youtube.com/watch?v=dAAcGVGAwwU
Posted by: Butt Wink Wayne | May 02, 2008 at 12:10 PM
Light morning crew today. I know we have a few people resting up for this weekend's cert (Trish, Mo, Wink) and some others planning to hit it later in the day, but we had a good time with this iteration of Fight on Friday. The scores were:
Jeff - 449
Justin - 387
Bruno - 372
Robin - 310
Ali - 288
Mary - 311
Lori - 280
Christina - 289
Nice work everyone!
Brad, the Thai knees to the ball would have been tough without a partner, and that HQ WOD is a ton of fun (but a killer on your hands as it ends up being a lot of pull-ups). You're right that it is a "Fran in training" type of WOD, and don't be surprised if you see a similar, but heavily weighted Fran derivative in the near future (135 lb. Thruster and Weighted Pull-ups).
Yes, Aush, L-Seated Press is legit. If you think about the fatigue in your shoulders, you'll hardly even notice the core stabilization and work being done by your hip flexors to keep you in that static position. Get some brother.
Posted by: CJ Martin | May 02, 2008 at 10:13 AM
WTH?
L-Seated Press?! Really?
Posted by: Aush | May 02, 2008 at 09:40 AM
That was a kick butt work out.....literally(THAI Clinch Knees to Med Ball). Great job to everyone. I heard a lot of grunting and muppet faces. Have a great weekend!
Posted by: Justin | May 02, 2008 at 09:10 AM
I wasn't sure what a Thai Clinch knees to med ball was. I coudl have made something up but I went with the WOD from HQ from the other day. I think it shoould be called fran in training.
20 minutes as many rounds as possible
65# Thruster 10 reps
Pulll Ups 10 reps
15 rounds. This is a good butt kicker and if anyone ever asks "where is the cardio?" Throw this one their way.
Enjoy the Cert this weekend.
Posted by: Brad | May 02, 2008 at 09:07 AM