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Fight Gone Bad for 1/28/2016

By January 27, 20162 Comments

Fight Gone was the WOD for choice for the January 2016 Athlete of the Month, PT.  Did you miss her QandA?  Here you go: http://www.industrial-athletics.com/athlete-of-the-month-for-january-2016/

When you are preparing for Fight Gone Bad for the first time, keep in mind that this WOD was created to mimic what it is like to be in a mixed martial arts fight.  3 Rounds, each lasting 5 minutes, with a minute rest in between.  It is meant to get you out of breath and keep you there.  Pick a scale that is going to allow you to keep moving and complete a lot of reps.

CrossFit Alloy WOD for 1/28/2016:

Strength:
E2MOM:
Deadlifts
3, 3, 3, 3, 3 (85%)

MetCon:
Fight Gone Bad
Three rounds for Reps:
1 Min Wall-balls (20/14)(10/9)
1 Min Sumo deadlift high-pulls (75/55)
1 Min Box Jump, 20″” box
1 Min Push-press (75/55)
1 Min Row (Calories)
1 Min Rest

Post Total Reps to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Platinum: As written above.

    Steel:
    3 Rounds for Reps
    1 Min Wall Balls (20/14)(10/8)
    1 Min Sumodeadlift High Pulls (55/35)
    1 Min Box Jumps (20″)
    1 Min Push Press (55/35)
    1 Min Row for Calories
    1 Min Rest

    Brass:
    3 Rounds for Reps
    1 Min Wall Balls (14/10)(9/8)
    1 Min Sumodeadlift High Pulls (55/35)
    1 Min Box Jumps (Short Box)
    1 Min Push Press (55/35)
    1 Min Row for Calories
    1 Min Rest

  • Avatar Jimmy C. says:

    “Five-fifteen gone bad”
    RX – 232
    Great turn out today!