WOD 11 September: Flourless chocolate cake…

Saturday 11th September saw a spin on the classic Fight Gone Bad WOD.

We warmed up and then revisited the clean. Practising three variations, muscle, power and squat clean. Working on a violent opening of the hips, aggressive shoulder shrug and getting to full extension.

After this it was on to the nasty WOD. A great little twist on FGB that you can take anywhere. There was a slight game element to it, with the chance to score extra reps as well as lose reps. The five stations were each worked for a minute with no rest in between only resting in the sixth minute and completing three whole rounds of five exercises.

Which were handstand hold or a plank hold.

Joy holds a plank

Second Burpees , third box jumps, fourth, knees to elbows and lastly squat jumps. You counted each rep for a total score. If you managed to complete a whole minute of the plank or handstand hold you got a 10 rep bonus, if you failed you got a 5 rep penalty for each time. Anyone with a score in the 200′s was doing amazingly well.

Selim holds a handstand

We finished with an Afterparty of flourless chocolate cake. Delicious! Anyone who wants the recipe just drop me an email.

Related posts:

1. WOD 4 September: Double Dose
2. WOD 11 May: A strangely muddled night
3. WOD 4 Feb: Barbara
4. WOD 11 March: Fight-gone-bad-alike & Birthday Bells
5. WOD 6 September: Dumbbell Push Press. ‘Nuff said.