Results For Category: "WOD"

Push Press- 3,3,3,3,3

Then

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Overhead Squat, 95/135 lbs

“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. The stations are:

Fight Gone Bad

1.Wall-ball: 20 pound ball/14#, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds/55# (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75 pounds /55#(Reps)
5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Row 1k

Then

150 Pushups

-Every Drop, Run 100yds

For time

The Bear Complex

7 sets of the sequence:

– Power Clean
– Front Squat
– Push Press
– Back Squat
– Push Press

For 5 rounds

Post loads

Rules for the Bear complex

-Can rest anywhere except ground
-Clean starts at ground and goes to full hip extension
-squats+presses can be combined into thrusters
-no time component
-jerking is acceptable
-squat cleans acceptable
-DL’s then hang cleans acceptable
-Can’t recieve bar in sq clean directly to thruster. Must stand first

“Nicole”

Complete as many rounds in 20 minutes as you can of:

Run, 400 m
Pull-up Max Set

Tire Flips: 10 heaviest you are able

Then

1 minute on/1 minute off for 12 minutes:
KB Swings 2/1.5 Pood

Goal is 30 per round

If 30 is not reached count a 15 Burpee penalty to be done after minute 12.

Gerger Gone Gonzo

5 Rounds:

Bear Crawl 5 yds is 1 point
Turkish Get Up 1.5/1 pood
Tire Flips
Single Arm Thruster (alternating not required) 1.5/1 pood
Floor Wiper 50/35k

1 minute at each station

Rest 1 minute after all 5 stations

Score is total points

Jason

For time:

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Windmills- 5,5,5

Then

5 Rounds for total time of:

Hang power snatchx10 115#/75#
Lateral bb jumpsx20
Run 125m

Rest 90s after each round

2 rounds, 1 min per station, of:

Row (calories)
Burpee
Wall Ball
Push-up

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.