Tuesday, May 2, 2017

Fight Gone Bad

WOD

Bar Work

A) Back Squat, 3-3-3-3-3
B) EMOM x 5 - Clean High Pull + Hang Clean + Clean, (ideally both Squat Clean but scale to Power Clean based on mobility)
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Body Weight Only (BWO)
For time / 20 cap
Run 400m
100 Lunges
Run 400m
75 Sit ups
Run 400m
50 Push-ups

Foundations 
For time / 20 cap
80 Ab Mat Sit ups
60 KBS 55/35/25
40 Burpees
20 Inverted C2B Pull-ups
Bike 10 cals

Conditioning - "Fight Gone Bad"
3 Rounds
1 min - WBS
1 min - Summo Deadlift High-pull, 75/55/35
1 min - Box Jump, 20"
1 min - Push Press, 75/55/35
1 min - Row cals
-rest 1 min

Competition 
4 min clock
45 Burpees Over Bar
AMRAP Deads, 1.5x Body Weight
- rest 2 min
4 min clock
45 Pull-ups
AMRAP Bench Press, Body Weight
-rest 2 min
4 min clock
45 T2B
AMRAP Hang Squat Cleans, .75 x Body Weight

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Kicker
Rest exactly 1 minute following your workout
-then
AMRAP 2:  Bike for cals

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