blog

WOD – May 6, 2020

Work Out of the Day


Back Squat 5-5-5-5-5

then,

“Fight Gone Bad!”

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

or

“Fight Gone Bad! at home 1”

3 rounds, 1 min per station, of:
Db squats, 50/35lb
Db snatch, 50/35lb
Box Jump, 20 in
Single arm Db Push Press, 50/35 lbs
Lateral burpees over Db
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

or

“Fight Gone Bad! at home 2”

3 rounds, 1 min per station, of:
Jumping Squat
Alternating water bottle snatch
Alternating Reverse Lunge
Pushups
Lateral burpees over water bottle
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Post reps completed for each round to beyond the whiteboard.

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!