Latest Wods

Fight Gone Bad!

"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.

Add your points and post them to comments.

Compare to 061219.

Friday 070720

Front Squat 5-5-5-5-5 reps

Thursday 070719

Complete twenty rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Tuesday 070717

Weighted pull-ups 1-1-1-1-1-1-1 reps

Monday 070716

Hang squat clean 1-1-1-1-1-1-1 reps

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Friday 070713

Bench Press 1-1-1-1-1-1-1 reps

Wednesday 070711

Back Squat 1-1-1-1-1-1-1 reps

Thursday 070712

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

Monday 070709

Tabata Sumo deadlift high pull, 45 pound barbell

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.