Main Site Daily WODs

Saturday 050416

**“Angie” **

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Wednesday 050413

Five rounds for time of:

15 L-pull-ups

21 Back extensions

Thursday 050414

Row 10 K

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

"Diane"

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

"Kelly"

"Kelly"

Five rounds for time of:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

"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 (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 050118.

Monday 050404

Deadlift 5-5-5-5-5-5-5 reps.

Tuesday 050405

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

50 lb dumbbell thruster, 7 reps

15 L Pull-ups

Wednesday 050406

Five rounds for time of:

Run 400 meters

95 pound Good mornings, 21 reps

21 Knees to elbows