May 13, 2020

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Front Squat 5-5-5-5-5

2. Fight Gone Bad

Wall Ball

SDHP

Box Jump

Push Press

Row calories

1 min per station - 3 rounds

Fight Gone Bad is a benchmark workout and certainly a favorite. I enjoy the 1 min rounds and the strategy to try to get a better score. Over the years I have tried different strategies which some have worked and some have not. Starting with the Push Press is definitely the best strategy so far. The push press is the shortest range of motion of all the exercises so starting there means you have the best chance to score big on the first exercise of the first round. I did that today, getting 60. It had an effect on the rest of the workout though. While 60 is good, I was wiped out and my wall balls suffered, but probably not so much that it wasn’t a good idea to go hard like that right out of the gate.

I got my best score today at 385. Some may say that you should always start with the Wall Balls and that may be true but when you have 9 people doing it, you start where you can. Today, that was on the PP.

I felt good getting that score though. Mission accomplished. This workout is supposed to leave you flattened and it did just that. The light weights short times and exercises means that you should be going at 98% the whole 17 minutes. I did just that.

Good way to start a Wednesday. Eva tomorrow. Get ready!