11/28/12

CF.com 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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Globo WOD:

Three rounds of:
DB Thrusters, 20lb DBs (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) or Burpees (Reps)

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.  If you are doing burpees instead of rowing each rep is worth one point.

A few modifications on this one, but nothing huge.

1) Replace the wall ball with DB thrusters because I HIGHLY doubt any commercial gym has a 20lb medicine ball or a wall that they're going to let you throw it at.
2) If you do not have a box to jump on you can either use those stackable aerobic steps or if all else fails a bench will work.
3) If you have a rower then keep the rower.  If you do not have a rower replace the row with burpees where each rep is 1 point.