12/10 WOD: “Fight Gone Bad”

10
Dec

12/10 WOD: “Fight Gone Bad”

Virtuosity is the act of “doing the common, uncommonly well”.  What does this mean for us?  It truly means that the basics, or the foundational movements, are some of the most important movements in our training and programming.  We need to MASTER these movements.  It always happens that people want to jump ahead to the cool flashy movements because they seem more exciting.  But you cant have any kind of real success or perfection of these moves without having mastered, and continually perfected the basics.  Do not get impatient with the trainers or yourself as we continually nit-pick your positioning and your moves.  It is only to help you get the most out of each movement and in each workout.  Mastery equals Efficiency!!!

Skill: Turkish get-ups (5L/5R)
Strength: 7X2 Hi-Hang Cleans (at hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
WOD: “Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a 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, except on the rower where each calorie is one point.

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