Category: WOD

Deadlift 5×3 Pausing Deadlift* Classic Benchmark Workout Fight Gone Bad 3 Rounds For Total Reps in 17 minutes.1 minute Wall Ball Shots (20/14 lb)1 minute Sumo Deadlift High-Pulls (75/55 lb)1 minute Box Jumps (20 in)1 minute Push Press (75/55 lb)1 minute Row (calories)1 minute Rest.

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5 ROUNDS FOR TIME 20/15 Cal Bike 10 Toes to Bar* *Add 5 reps each round. Successory Work 2-3 SETS 10 DB Front Raises (Light) 10 DB Lateral Raises (Light) 10 DB Upright Rows (Moderate) -Rest As Needed b/t Sets-

Strength Clean and Jerk 5×2* Workout AMRAP x 10 MINUTES 1 Power Clean 5 Handstand Push-Ups 15 Air Squats

3 SETS* :20 L-Hang or Tuck Hang :20 Chin Over the Bar Hold or Top of Ring Row Hold :20 Wall Handstand Hold or Pike Hold *Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning. -Rest 1:00 b/t Sets- Workout AMRAP x 15 MINUTES […]

FOR TIME 50-40-30-20-10 Wall Balls Burpees Sit-Ups* *GHD Optional

Strength Clean and Jerk 5×3* Workout 6 ROUNDS FOR TIME 5 Power Clean & Jerks 10 Box Jump Overs

AMRAP x 25 MINUTES 200m KB or DB Farmers Carry (Athlete Choice) 35/25 Cal Bike 25 V-Ups or Tuck-Ups 15 Hand Release Push-Ups or Knee Push-Ups

Back Squat 3×5Tempo Back Squat (31X1)* Benchmark Workout – Performance Jackie For time:1,000-meter row50 thrusters30 pull-ups

EMOM x 20 MINUTES MIN 1 – 50 Double Unders MIN 2 – 20 DB Front Rack Alt. Lunges MIN 3&4 – 400m Run MIN 5 – Rest Successory Work AMRAP x 6 MINUTES* 6 Single DB Curls 6 DB Overhead Tricep Extensions 12 DB Weighted Glute Bridge-Ups