WOD of the Week: Fight Gone Bad

This week's WOD was submitted by Corey H.:

This was the 2nd WOD I'd ever participated in and I thought I was going to die. It was a huge challenge as I was 30lbs over weight and hadn't exercised in years after having back surgery. I got through the workout because of an excellent coach and great workout community. About 8 months later we did this WOD again and while it is not an easy WOD I couldn't believe the stark difference and huge improvements I had made in 8 months. I continue to do this WOD about every 6 months to check in and and remember where I was 3 years ago.

 What You'll Need: 

The Workout:  Fight Gone Bad

3 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.

Comment below with your points! 

Want to see your WOD in the next newsletter? Email us at team@fringesport.com - we love photos/videos of you showing us how it's done or your favorite workout pic.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.