There’s An Old School CrossFit Classic WOD Called…
3 Cycles…
5 Stations…
1 Min Of Max Effort Work @ Each Station For 5 Mins Straight…
Followed By A 1 Min Rest…
It’s Supposed To Mimic A Mixed Martial Arts Fight…
Specifically Designed For MMA Fighter BJ Penn… After The WOD… Coach Greg Gassman Asked BJ Penn… “How Was It???” BJ Penn’s Response… “It Was Like A Fight Gone Bad…”
And There You Have It…
So…
“How Can You Make It Worse?!?!” You Might Ask…
Let’s Face It… If You’ve Done This WOD Before… You Know You’re Not REALLY Giving It Your All @ Each Station During All 5 Mins…
You Have Your Transition Time… Your “Check The WhiteBoard Because You Forgot What’s Next” Time… You Have People In Your Way… And… YOU’RE PRETTY F–KIN’ Tired From The Previous Min Of “Max Effort” Work…
So How To Make It Worse?!?!
Let’s Make It A “True Min” @ Each Station With “Plenty” Of Rest After Each Station…
Happy Friday…
***DON’T FORGET TO FINISH OFF THE WEEK STRONG WITH THE SATURDAY SWEAT SESH @ 9AM!!! Be Sure To Sign Up On ZenPlanner So I Can Get A Head Count & Please Be @ The Station By 8:45AM… And If You Sign Up… SHOW UP!!!***
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ALRIGHT… HERE WE GO!!!
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
***Box Jumps… Rx’d: M-24″/F-20″…***
***KettleBell Sumo Deadlift High Pull… Rx’d: M-70lbs/F-53lbs…***
***Push Presses… Rx’d: M-75lbs/F-55lbs…***
15 Min Of Work… 8 Mins Of Rest!!!
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“Fight Gone Worse…”
For a Total of 3 Cycles…
1 Cycle Consists of…
1 Min: Max Wall Ball Shots
30 Sec Rest…
1 Min: Max KettleBell High Pulls (NOT SUMO DEADLIFT HIGH PULLS!!!)
30 Sec Rest…
1 Min: Max Box Jumps
30 Sec Rest…
1 Min: Max Push Presses
30 Sec Rest…
1 Min: Max Cal Row
1 MIN REST!!!
Repeat 2 More Times For a Total of 3 Cycles…
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3…2…1…GO!!!
11.1.2018 WOD & Scores…
RainCrossStrengthandConditioning 