**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. We'll use 3 rounds. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. 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.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
**Bench & Row**
5 Rounds For Time:
25 #135 Bench Press Then Row 500M
We'll Be Working On Clean Form
Workout Is:
3 Rounds For Time:
15 #135 Clean Then 15 #20 Slamball
**Thrusters & L-Pull-Ups**
Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups
**1 Minute Madness**
3 Rounds For Max Reps
60 Seconds Each Of
Row
GHD Back Ext
#135 Bench Press
#40 Weighted BW Squats
**Max Effort Back Squats**
5-5-5-3-3-3-1-1-1 Max Effort Back Squats
**Rowing Helen With Rings On Crack**
3 Rounds For Time
Row 500m
21 #55 KB Swings
12 Strict Ring Pull-Ups
After 3 Rounds 100 BW Squats
We'll be working on several press variations and overhead squats today
Max Effort Deadlift 1-1-1-1-1-1-1-1-1-1
We'll continue to work on determining skills levels
We'll continue to work on determining skills levels and finish up with a "special" group workout
Max Effort Back Squats 5-5-4-3-3-2-2-1-1
**Linda**
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Max Rounds In 20 Minutes Of:
5 Pull-Ups
7 #25 Db Thrusters
10 Sit-Ups
3 Rounds For Time:
10 Jumping Muscle-Ups
Run 140m
10 20" Box Jumps
Run 140m
10 V-Ups
10 Rounds For Time Of:
10 Alternating KB Snatches #53
10 Alternating DB Overhead Lunge #30
Run 80m
Max Effort Benchpress
5-5-4-4-3-3-2-1 Reps
Run 5k For Time
(Preferably in the 70+ degree sunshine)
Position a set of rings 12" above your outstretched fingertips
Then 100 Burpee Into Jumping Ring Pull-Ups For Time
We'll be working on cleans today, hang, power and squat