Main Site Daily WODs

Wednesday 050126

Deadlift 3-2-2-2-1-1-1-1-1 reps

Thursday 050127

Five rounds for time of:

Run 400 meters

95 pound Thruster, 15 reps

15 Pull-ups

Saturday 050122

5 rounds for time of:

Run 400 meters

7 Muscle-ups

Sunday 050123

How many times can you take 135 pounds from ground to overhead in 10 minutes?

Thursday 050120

Back Squat 3-2-2-2-1-1-1-1-1 reps

Friday 050114

Push press 3-2-2-2-1-1-1-1-1 reps

After all 9 sets practice the stunt below. Report results to comments.

Saturday 050115

Back Squat 3-2-2-2-1-1-1-1-1 reps

After all 9 sets practice the stunt below. Report results to comments.

"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. 405 is the score to beat.

Compare to 041201.

“Cindy”

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Cindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.

Monday 050110

For time:

25 Handstand push-ups

25 Overhead squats, 95 pounds

25 Pull-ups

25 Double unders

25 Pass-throughs

25 One legged squats

25 Muscle-ups