Warm Up

"WOD"

Fight Gone Bad
"Shuttle Style"

In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

Wall-ball, 10 ft target (20/14)
Sumo deadlift high-pull (75/55)
Box jump (24″, 20″)
Push-press (75/55)
Shuttle Run (no rowing)

Warm Up

Skill:
Handstand Walks

"WOD"
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200 Ft Farmer Walk (heavy)
30 Push Ups
10 Pullups
5 Wall Walks
10 Burpees
30 Push Ups
200 Ft Farmer Walk (heavy)
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1 Round For Time

Cash Out:
Mile Run For Time

Warm Up

Skill:
Burgener Warm Up
Snatch

"WOD"
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4 DB Snatch (each arm)
6 Wall Ball
8 Dips
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12 Minute AMRAP

Warm Up

Strength
Heavy Push Press
5x3

"WOD"
--------------
10 Push Press
400m Run
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5 Rounds For Time

Warm-Up

Buy-In
100 Abmat situps for time

Skill
Max Height Box Jumps - Record height

"WOD"
100 DB Weighted Step Up For Time (20" box)

Cash-Out
Foam Roll

Warm Up

Buy-In
Tabata Russian Twists

"WOD"
SDLHP 5-5-3-3-3
rest as needed between lifts
record weight

Cash-Out
800m Run

Warm Up

Buy-In:
1 min max effort pull ups. 5 hand release pushups when the hands leave the bar. No dead hanging, you must be working while on the bar.

"WOD"
------------------------
10 Knees To Elbows
10 Burpee jumps on to a plate
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5 Rounds for time

Warm Up

Strength:
15 min to find one rep max front squat

"WOD"
------------------------------
800m Run
12 Power Clean
400m Run
12 Front Squat
400m Run
12 Shoulder to Overhead
800m Run
---------------------------------
1 Round for time

Warm Up

Strength:
15 Min to find heavy 3 rep max Deadlift

"WOD"
------------
"Diane"
21-15-9
225 # Deadlift
HSPU
For Time

Cashout:
100 Hollow Rocks

"Breathless Barbara"
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
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5 Rounds For Time. Resting 3 minutes after the first round, 2 minutes after the second round, 1 minute after the third round, and no rest after the fourth round.