Main Site Daily WODs

Monday 051010

Complete as many rounds in twenty minutes as you can of:

10 L pull-ups

20 Squats

Fight Gone Bad!"

"Fight Gone Bad!"

This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. 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. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

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)

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.

Add your points and post them to comments.

Compare to 050412.

Thursday 051006

Deadlift 3-3-3 reps

Front squat 3-3-3 reps

Hang squat clean 3-3-3 reps

Split Jerk 3-3-3 reps

Sunday 051002

9 rounds for time of:

225 pound Deadlift, 5 reps

5 Handstand push-ups

Monday 051003

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling 

Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

"Michael"

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Saturday 051001

Three rounds for time of:

10 Muscle-ups

135 pound Clean and Jerk, 15 reps

Tuesday 050927

Front squat 3-3-3-3-3-3-3-3-3-3 reps