Monday
“Fight Gone Bad”
3 Rounds for total reps:
1 min wallball (20/14)
1 min SDLHP (75/55)
1 min BJ (24/20)
1 min Push-Press (75/55)
1 min row max cals
1 min rest
Tuesday
10 min AMRAP:
Ascending rounds
1, 2, 3,…
1, 2, 3,…
1, 2, 3,…
Pull-Ups
HSPU
Air squats
Wednesday
Deadlift into medball throw for distance:
5×3@~90 DL max
Perform DL and immediately into 2 medball throws
*use distance from longest ball= score
Thursday
800m Run
“Annie”
50-40-30-20-10
Sit-ups
Double-Unders
800m Run
Friday
For Time :
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
