Fight Gone Bad

FIGHT GONE BAD 

3 rounds, 1 min each exercise, 1 min rest between rounds

wall ball 

box jumps 

push press

SDHP 

row for calories

WOD

5 rounds 

5 deadlifts 

5 cleans 

5 push press

5 squats

rest as needed between rounds

Wednesday morning

WOD

5 rounds - 2 mins rest between each 

12-9-6 

wall ball 

box jumps

WOD

10,9,8,7,6,5,4,3,2,1
snatches
1,2,3,4,5,6,7,8,9,10
dips
4 burpees on the min every min

Great job this morning guys as usual!!

WOD

40 American Swings 

30 hand to hand squat cleans

20 figure 8 to hold 

3 rounds for time:

KB FRAN

WOD 

21-15-9 

Thrusters 

Pullups

WOD

3 rounds

5 deadlift

10 push ups

15 front squats

20 swings

Tabata time 

Each exercise is preformed for 20 seconds followed by 10 seconds of rest repeated 8 times. 

American swings

box jumps

body rows 

clean and press (4 sets on the right side, 4 on the left) 

WOD

AMRAP 15 MINS

3 snatch to overhead squats 

5 cleans 

7 swing release

repeat opposite side

row 200m 

6am

WOD

30 - 25 - 20 - 15 - 10 - 5

Overhead swings

5 - 10 - 15 - 20 - 25 - 30 

wall ball 

Friday morning

WOD 

for time: 

Run 400m

50 swings 

Run 400m

50 snatches (25 each side)

Run 400m

50 front squats 

Run 400m

Happy Easter