Sunnuntai 20.4: Fight Gone Bad

Fight Gone Bad!

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Keskiviikko 16.4: Tempausta

2-position snatch (on the knee, floor)

Snatch pulls. Sets of 2-3 reps. Moderate weight.


12-9-6 reps of

  • Muscle snatch (clean grip). Use 40% of your 1RM snatch.
  • Strict pull-up
  • Broad jump

Time is not an element on this wod. Just try to rest as little as possible.


Maanantai 14.4: Maastaveto

Deadlift 3×3. Advanced athletes use variations (sumo, snatch DL)

Deadlift max reps @ bodyweight

Box jump 5×3 (100/80cm)


For time: 10-20-30-40-50 reps of

  • kettlebell swing (24/16kg)
  • double-under


Advanced athletes: For time: 5-10-15-20-25 reps of

  • GHD sit-up
  • kettlebell swing (32/24kg)