Wednesday – WOD

December 31, 2008

“Fight Gone Bad!”

3 rounds of:

Wall ball, 20 lb. ball to 10′ target (reps)
Sumo deadlift high pull, 75 lbs. (reps)
Box jumps, 20″ (reps)
Push press, 75 lbs. (reps)
Row (calories)

In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

Tuesday – Rest Day

December 30, 2008

Monday – WOD

December 29, 2008

Shoulder press, 1-1-1-1-1
Push press, 3-3-3-3-3
Push jerk, 5-5-5-5-5

Post loads to comments.

Sunday – WOD

December 28, 2008


3 rounds of:

800m run
50 hip extensions
50 sit-ups

Post time to comments.

Saturday – WOD

December 27, 2008

Complete as many rounds as possible in 20 minutes of:

5 reps thrusters @ 95 lbs.
7 reps hang power cleans @ 95lbs.
10 reps sumo deadlift high pulls @ 95lbs.

Posts rounds completed to comments.

Friday – Rest Day

December 26, 2008

Thursday – WOD

December 25, 2008


100 pull-ups
100 push-ups
100 sit-ups
100 air squats

Post time to comments, and merry Christmas!