Main Site Daily WODs

Saturday 041211

Push Press 3-2-2-2-1-1-1-1-1 reps

"Helen"

"Helen"

Three rounds for time:

Run 400 meters

1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)

12 Pull-ups

Tuesday 041214

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

Clean 135 pounds, 10 reps

10 Handstand pushups

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Tuesday 041207

Clean 3-2-2-2-1-1-1-1-1 reps

Thursday 041209

Seven rounds of:

Overhead squats, 3 reps

10 Knees to elbows

"Jonesworthy"

"Jonesworthy"

6 rounds for time of:

Squat 80-64-50-32-16-8 reps

1.5 pood Kettlebell swing 40-32-25-16-8-4 reps

Pull-ups 20-16-12-8-4-2 reps

"Nancy"

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

"Gwen"

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Report load to comments.

Compare to 030525, 030630, 030801, 030902, 030922, 040120 and 040317.

"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. 405 is the score to beat.