WOD:
“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall balls (20#/14#)
1:00 Sumo deadlift high pulls (75#/55#)
1:00 Box jumps (20″)
1:00 Push press (75#/55#)
1:00 Calorie row
*1:00 Rest between rounds*
Mission Fit:
5 Min. AMRAP
3 Burpee Box Jump Overs
6 Medball Cleans
9 Sit-ups
*rest 2 Minutes
Repeat total reps for time
WOD:
Back squat
6-4-2
*Rest as needed between sets*
Accessory work:
3 Rounds of:
10 DB Bulgarian split squats (per leg)
50m Heavy reverse sled drag
Mission Fit:
For Time
50 Cal. Bike
400m Run
30 Cal. Bike
200m Run
10 Cal. Bike
WOD:
Power clean
15 Minutes to build to a heavy single
THEN:
FOR TIME
50 Power cleans (155#/105#)
*Every minute on the minute starting at 0:00, perform 5 toes-to-bar*
Mission Fit:
7 Rounds For Time
10 Push-ups
:30 Sec. Plank
Run Fence & Back
WOD:
Rest Day!
WOD:
3 Rounds for max reps
5 Minute AMRAP
600m Run
30/24 Calorie row
Max rep push press (115#/75#)
*1:00 Rest between rounds*
WOD:
5 Rounds for Time
3 Squat cleans (205#/135#)
15 Box jump overs (24″/20″)
*With the remaining time on a 20:00 clock, perform a bike/row/run at a recovery pace*
*POWER HOUR*
Strongman “Tillman”
*:45 Rest between each rounds*
Mission Fit:
5 Rounds For Time
15/12 Cal. Bike
12 KB Swings
6 Toes-to-bar
