NEWS

  • TODAY:
    • ONE CLASS ONLY at 8am
    • THROWDOWN: Check in 1:45p

WOD

“Fight Gone Bad”

METCON

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20″
Push Press
Row
Rest

Weight: 20/14, 70/53, 55

MASTERS

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Box Jump, 20″
Push Press
Row
Rest

Weight: 14/10, 53/35, 55

MOVE

3 Rounds of AMRAP 1
At Each Station
Wall Balls
Sumo Deadlift High Pull
Step Ups, 20″
Push Press
Row
Rest

Weight: 10/6, 35/26, 35

WOD GUIDANCE & GOALS
This one is a FAVORITE for a lot of you, so dig in! Do big sets (wall balls, SDHP and push-press) or continuous movements (box jumps and row) for the entire minute. Move as quickly as possible from set to set knowing you get a break after the row. If you do take a break, time your rest. The minute goes by quickly. Target 15-25 reps per station each minute, and record total reps.

Compare Scores HERE

Post Total Reps to Comments.

HOME WOD

3 Rounds of AMRAP 1
At Each Station
Squats
Lunges
Box Jump
Burpee
Run
Rest

ENDURANCE

Rest