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Metcon
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 (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
7 Rounds For Time
Run 400m
15 toes to bar
15 burpee
Olympic Lifting
3 snatch grip pull + 1 snatch grip high pull + snatch
Strength
Strict pull up
5×5
Metcon
Part A
6min AMRAP
12 Front squat 50/35
Rope climb 1 12ft
2min rest
Part B
6min AMRAP
8 shoulder to overhead
40 Double under
Olympic Lifting
power clean
5-5-5-5-5
Strength
Strict press
5-5-5-5-5
Metcon
5 Rounds FT
10 deadlift 80/60
25 push up
Olympic Lifting
Push jerk (from the ground)
5-5-5-5-5
Strength
Back Squat
5-5-5-5-5
Metcon
21, 15, 9
Thruster 50/35
Bar facing burpee
Olympic Lifting
power snatch
5-5-5-5-5 T&G
For Time
5 Rounds For Time
20 wall ball
20 kettlebell swing
20 burpee
20 box jump
Metcon for time
5 Rounds For time
400m run
5 muscle up
10 Overhead squat 50/35
Strength
Strict pull
5×7
Metcon
5 rounds For time
10 deadlift 80/60
10 pull ups
Olympic Lifting
3 power clean + 3 squat snatch
Metcon
5 Rounds For Time
20 power snatch 35/25
20 thruster 35/25
20 toes to bar
3 rope climb
Olympic Lifting
3 snatch grip behind the neck press + 3 snatch balance
Strength
Front Squat
7-7-7-7-7
Metcon
3 rounds For Time
200m pinch carry 10/5
20 air squats
50 Double under
Olympic Lifting
3 power snatch + 3 squat snatch
1-1-1-1-1-1
Strength
3 strict pess + 4 Push press
1-1-1-1-1
Metcon
12 min AMRAP
5 muscle up
10 HSPU
15 Kettebell swing 32/24
Olympic Lifting
OHS
7-7-7-7-7
Partner WOD
400m Wall ball carry
100 wall ball
90 sit ups
80 pull ups
70 Double unders
60 deadlifts 60/40
50 lateral bar burpee
40 front squats 60/40
30 HSPU
20 calorie row
1 partner working at a time split reps as needed.
If you have any questions feel free to contact us and we’d be more than happy to help
