W.O.D.s

For time: 500m Row 30 Bench Press (bodyweight) 1000m Row 20 Bench Press 2000m Row 10 Bench Press

Perform the following complex every 2:00 for 20:00 1 Clean Pull 1 Power Clean 1 Split Jerk 1 Back Squat 1 Rack Jerk

1/2 Murph For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run *you may partition the Pull-ups, Push-ups and Squats.

For time: 500m Row 21 HSPU 21 T2B 500m Row 15 HSPU 15 T2B 500m Row 9 HSPU 9 T2B 500m Row

Power Clean 5-5-5-5-5 Bench Press 5-5-5-5-5 Back Squat 5-5-5-5-5 Reverse Hyper 15-15

 6 rounds: 400m Run 1:30 Rest  

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.  Three rounds. The stations are: Wall-ball: 20/14 Sumo deadlift high-pull: 75/55 Box Jump: 24/18 Push-press: 75/55 Row: for calories  The clock does not reset or stop

3 rounds for time: 25 KBS 53/35 25 Pull-ups 25 Push-ups 25 Sit-up