CrossFit Sudbury – 10072017 – “Fight Gone Bad”

Hey Folks!

Fight gone bad today! 🙂 Yay!

Great work on extra small Glen!  The rope climbs seemed to be where people got laid up.  I don’t have too much to say today – So I’ll just post the WOD.

Coaches Notes:

Skill work Today in preparation for Mary in a couple weeks (and also just because we enjoy the variety and challenge).  Don’t rush these.  If you can do the HSPU’s strict, do it.  If you can do them from a deficit, do it.  Sub in elevated HSPU’s or dumbbell presses, or wall walks and handstand holds as is appropriate for you.  Fight Gone Bad today – Plan ahead where you’ll be able to get the most reps.  Typically going all out on the row isn’t a good idea until the last row.  Try not to waste time between movements – and get started on your next movement right away.  Plan a break and then get it all in before the buzzer for the next movement comes up.

Skill work:

Every Minute for 10 Minutes:
ODD Minutes – 10 Pistols (5 per side)*
EVEN Minutes – 5 Handstand Push-ups

*You can scale these as needed. With a band, onto a box, off of a box, with a weight (to help with weight distribution), or even doing some split squats.

Benchmark – “Fight Gone Bad”

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Hang Power Clean, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.