“Tabata Fight Gone Bad”

“Tabata Fight Gone Bad”
8 Rounds of 20 Seconds of Work Followed by 10 Seconds of Rest of:
10ft Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/20)
Push-press (75/55)
Row (Cal)
Complete all 8 rounds of each exercise before moving on to the next.

260-300ish RX
Kinda lost count.

5/12 @ 11

Tabata Fight Gone Bad
8 Rounds of 20 seconds of work followed by 10 seconds of rest.

10ft Wallball (20/14)
Rest 1 Minute
Sumo Deadlift High Pull (75/55)
Rest 1 Minute
Box Jump (20)
Rest 1 Minute
Push-press (75/55)
Rest 1 Minute
Row (Cal)

“Air Force”

“Air Force”
20 Thrusters (95/65)
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
Perform 4 burpees every minute on the minute including the first minute.

Compare to January 2011

Time: 8:56 RX

11/29 @ 6pm

AMRAP 5 Minutes
Row 600m
AMRAP Muscle-ups/Muscle-up Transitions

Rest 3 Minutes

AMRAP 5 Minutes
10 KB Sumo Deadlift High-Pull (70/53)
30 Double Unders

Rest 3 Minutes

AMRAP 5 Minutes
5 DB Ground to Overhead (50/35)
5 Burpees

Post a score for each couplet.

Your score for the first couplet is your total muscle-ups. You will only row once. Complete the three workouts in any order.

Couplets done in order above.


1 – Big Fat ZERO.  Worked on muscle up transitions and failed miserably.  Clearly I need more work on these.

2 – 172 Double unders went well today but I broke my jump rope!  Grrrr

3 – 33 Surprised at how heavy those 35#DBs were.  Boo for this part.

Total Score: 205RX

9/24 @ 10am – “Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 Rounds

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 231 all RX except wall ball at 8ft.




2/2 @ 5pm


10 Minutes (on the minute)


4 Air Squats

4 V situps

4 Pullups


A1. Press

A2. Weighted Pull-ups

B. 3 Rounds for Time:
Row 200m

Alternate A1/A2 until complete. Then do three Rows with a 1:2 Work/Rest ratio.

Press – 55lbs/65lbs/75lbs (only did 3 reps at 75)/65lbs for last 2 reps

Pullups – thin red, purple and yellow bands.  I suck at pullups.  😦

Row – 44sec./46sec./46sec.

1/8 @ 11am – “Air Force WOD”

“Air Force WOD”
For time:
20 Thrusters
20 Sumo-Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
* Every minute on the minute, you must perform 4 burpees.
Men’s rx’d weight is 95, ladies is 65.

Scaled weight to 42lbs.  This was the 2nd worst WOD in my history of WODs and not coincidentally, the 2nd WOD I’ve ever not finished.  I made it through the push jerks, did 2 burpees on the minute and then had to run to the bathroom to hurl.  Came back out and got through 10 of the 20 overhead squats….ran back to the bathroom to hurl again….and decided to cut my loses.  I hope we do this WOD again soon so that I can redeem myself and not feel like such a pansy.  Boo for today.

DNF = Did not finish.  😦