4 Rounds for time
75 ft Weighted walking lunge, carrying dumbbells or plates overhead for advanced athletes
35 – 30/24 inch Box Jump
10 – Reverse Grip pullups or ring dips
Wendler Cycle 1 week 1 Bench Press 5-5-9-1
5@ 65% of 1RM
5@ 75% of 1RM
9@85% of 1RM
1 Perceived 1RM
AMRAP 20-30 minutes
5 L- Pullups +5
10 Roll-Outs +5
15 Lateral Burpees +5
Wendler Cycle 1 week 1 Deadlift 5-5-8-1
5@ 65% of 1RM
5@ 75% of 1RM
8@85% of 1RM
1 Perceived 1RM
“Barbara”
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each of 5 rounds
Thanks to everyone who came out to play for Fight Gone Bad!
we raised and additional $460 bucks for some great causes.Thanks again.
Scores
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)
Option (a)
Run-Row-Jump
15 Power Cleans (65/95)
15 Front Squats
15 Shoulder Press
Thursday 23 2010
500m row for time:
Three to Five rounds
30 Glute-ham sit-ups
25 Good Morning Back Extensions
“Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
3 rounds for time
1 rope climb
2 75 ft lunges (length of black mat
3 muscle ups (sub MU transitions)
400m row or run
5 HSPU
6 burpee/box jump
7 manmakers (40#/20#)
HAPPY BIRTHDAY ANDREA .. Workout, includes a little party after the last evening class all are welcome…..
Strict Press Wendler Cycle 1 Week 1 5x5x5+ 1RM
“Andrea”
2 Rounds for time dressed in 70’s Costumes
Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.
3 Rds.
200m Run
11 KBS (24k/16kg)
6 Pull Ups
Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.
Push Jerk 3-2-2-2-1-1-1-1-1 reps (can also add in Split Jerk Can use racks if heavy)
Backward 800m run
Donate to Fight Gone Bad Fundraiser for Wounded Warrior Fund.
Back Squats 5-3-1+
Wendler Cycle 1, Week 1
5 at 65% 1RM
3 at 75% 1RM
1+ at 85% 1RM