Do one of the following WODs:
Skills Gone Bad: Move from each of four stations after a minute. This is a 4-min. round, after which is a 1-min. break before repeating—3 rounds (14:00). The stations:
– Dips
– Double-unders
– Pull-ups
– Knees-to-elbows
One point is given for each rep. Each athlete can count their cumulative rep total in each round and call it out or write it down during the rest minute, before starting over.
Fight Gone Bad: Move from each of five stations after a minute. This is a 5-minute round, then a 1-minute rest. Three rounds (17:00). The stations:
– Wallball: 20 lb ball, 10 ft target. (Reps)
– Sumo deadlift high-pull: 75 pounds (Reps)
– Box Jump: 20″ box (Reps)
– Push press: 75 lb (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.
Beyond the Whiteboard median: 283 reps
Record score per round and total score to comments.
Terrific work today, students! Great improvement on those skills!
SKILLS GONE BAD (some folks used bands or other sub movements)
Sophs: (I was stunned at the improvement round to round!!)
Tiffany: 73 95 91 = 259
Tabitha: 65 82 83 = 230
Gabby: 75 62 69 = 206
Tyrel: 74 61 65 = 200
Tonya: 47 61 70 = 178
Krystin: 45 51 66 = 162
Alayna: 60 51 42 = 153
Hannah: 37 43 50 = 130
Sarah: 40 37 47 = 124
Allison: 35 34 45 = 114
Breanna: 31 36 44 = 111
Ariel: 28 33 40 = 101
Jamie: 14 21 35 = 70
Dan: 18 20 29 = 67 (no bands or subs!)
Frosh:
Sarah: 67 66 70 = 203
Sherry: 58 50 56 = 164
Keesha: 76 37 34 = 141
Chelsea: 30 30 24 = 104
Special Guest Bree: 45 31 26 = 103
Kelcey: 32 30 33 = 95
Benedetti: 30 26 25 = 81
FIGHT GONE BAD – Incredible job, guys! These scores are pretty ridiculous!
Sophs:
Zeke: 118 94 108 = 320
James: 105 103 110 = 318
Jessie: 108 97 88 = 293
Callum: 88 92 81 = 261
Chris: 100 80 75 = 255
Bailey: 80 85 78 = 243
Matt: 73 65 63 = 201
Frosh (Rx’d):
Abraham: 110 128 117 = 355
Grant: 82 88 95 = 265
Reese: 95 87 72 = 255
Jimmy: 88 70 89 = 247
(55 lb on sdhp and pp:)
Kyle: 118 109 108 = 335
Bruce: 108 91 93 = 292
Ben: 71 80 70 = 221
Anthony: 73 47 68 = 188
Need to work on left hand with double under’s it is slower than right, and as well as not swinging on Dips. Was able to do no knees to elbows but surprised myself when I tried a few times that I did toes to bar accidentally.
Skills Gone Bad as Rx’d
100 75 72 = 349
Thank you for posting helpful videos on double-unders. Saw big improvement!
Added wrong after the WOD. Total is actually 247.
I finally got my 5 consecutive double-unders. I could only get three in a row before 😛