A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 sec
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec - Todd = AMRAP Kipping
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - follow the tempo
C. BWT Russian Step-ups @ 21X1 - box @ knee height, 50 reps/leg - no alternating, rest as needed b/t legs - add plates if needed to make the correct height


Post loads to comments.

As many rounds as possible in 20 minutes:
6 Wall Balls
5 Box Jumps - 24"/20"
4 Push-up Burpees

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A. Press, 3-5 reps x 3 sets, 180 sec
B1. Close Grip Bench Press, AMRAP @ Press 1 RM x 5 sets, 120 sec
B2. GH Sit-ups, 30-60 reps in TOTAL over 5 sets - you be the judge and do the math, 120 sec
C. Row 10 min @ your goal pace for a 5 k


Post loads for A and B1, Sets and time for B2 and your split time for C.

Example:

A. 75/85/95
B1. 55/165/15/180/190
B2. 2 sets of 30 (2:20)
C. 2:00/500m

Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec
+
Build to tough single in DL
+
Tabata Anchored Sit-ups - hands on temples, no swinging


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21, 18, 15, 12, 9, 6, 3 rep rds:
Power Snatch - 75/55
Push-up burpees


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Front Squat, 3-3-2-2-1-1, 180 sec
+
12, 9, 6 rep rds:
Hang Squat Clean @ 50% RM Front Squat
Chin-ups
+
Tabata Anchored Sit-ups

For time:
30 GHD Sit-ups
10 Press @ 90% RM - no push pressing!
10/arm Turkish Get-ups - 30/20lb DB's
10 Push Press @ 100% Press RM
10/arm Turkish Get-ups - 30/20lb DB's
10 Push Jerk @ 110% Press RM
30 GHD Sit-ups


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A1. Bench Press, 5-3-1-5-3-1, 120 sec
A2. Chin-ups, 2-3 reps x 6 sets, 120 sec - make it tough
B. KBS - all the way overhead, AMRAP in 5 min - 24/16kg
C. GHD Sit-ups, AMRAP in 2 min


Post loads for A1,A2 and reps for B and C.

10 min jump rope - alternate high knee, double, singles
+
3 sets:
500m Row @ 90%
500m Row @ 50%
+
10 min jump rope - alternate high knee, double, singles

Deadlift @ 90% 1RM, 1 x 5 sets, 60 sec
+
For time:
15 DL @ 50% RM
30 DB Thruster - 25/15
12 DL @ 50% RM
24 DB Thruster - 25/15
9 DL @ 50% RM
18 DB Thruster - 25/15
6 DL @ 50% RM
12 DB Thruster - 25/15

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Press, 1-1-1-1, 180 sec
+
AMRAP @ 85% 1RM Press x 1 set
+
4 sets for reps:
30 sec KBS - 24/16kg
30 sec Box jumps - 20/14
30 sec Squats
90 sec rest

or

3 Rounds:

30 KBS 1/1.5 Pood
30 Burpees
30 GHD Sit ups

Post results to comments

For those of you who did FGB yesterday...

For effort:

7 min Row @ 50%
60 sec of Push-up burpees as fast as possible
7 min Jump Rope
60 sec of Push-up burpees as fast as possible
7 min Row @ 50%

Post meters rowed and burpee reps to comments.

The Funnest WOD - EVER!!!

FIGHT GONE BAD

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.

3 ROUNDS FOR REPS

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.

POST SCORE FOR EACH ROUND TO COMMENTS