Fight Gone Bad Format
1 minute at each station with a
15 second transition for 3 rounds
Station 1- ab mat situps
Station 2- box jumps 24/20
Station 3- pull ups
Station 4 – Kettlebell swings
Station 5- dumbbell push press
7×1 Snatch @ 85%
Accessory: 25 OH Squat Pauses (45/35)
8 min Tabata
Hang DB Snatches
Double Unders
Right Arm, Double Unders, Left Arm, Double Unders- Every two minutes.
Score is total number of snatches.
Throwback Thursday
“Jackie’s Cousin”
1,000 m row
50 thrusters 45lbs
30 burpees
“Nicole”
20 min AMRAP
400 m run
Max Rep Pull Ups
Count # of pull ups in each round
Partner Morrison
50-40-30-20-10
Wall Ball 20/14
Box Jump 24/20
KB Swing 53/35
One works/ One rests
6×2 Front Squat @ 90%
Accessory Work: 3 min plank hold
WOD: 5 Rounds
10 push ups
12 goblet squats (53/35)
15 sit ups
Clean and Jerk 6×2 @ 75%
Accessory: 10 Bulgarian Split Squats (Per leg)
WOD:
“Mr. K”
21 Ground to Overhead 45/25
7 Bar MUs
15 GTO
5 Bar MUs
9 GTO
3 Bar MUs
“A Day in the Life”
Partner WOD 1 works/1 rests
500 m ski erg
40 wall ball 20/14
30 push ups
20 TTB
10 rope climbs
20 TTB
30 push ups
40 wall ball 20/14
500 m ski erg
800 m run
15 DL 225/155
500 m row
15 DL 225/155
500 m row
15 DL 225/155
800 m run
5×5 Back Squat @ 80%
Accessory Work: 30 Turkish Get Ups
WOD:
“Jeannie W”
10 min EMOM
Odd: Front Squat 10 reps @ 50-60%
Even: 30 Double Unders
Welcome to Trident Teacher Appreciation Week!!
Victoria
Partner WOD
5 rounds
10 thrusters 95/65
14 box jumps 24/20
12 SDHP 95/65
12 burpees
27 KB swings 53/35
Victoria Soto was killed at Sandy Hook Elementary School on 12/14/12. She was in her 5th year of teaching. Her classroom was room #10. She was 27 years old.
Partners can switch as needed throughout the WOD.
8 rds
7 DB cleans (Med-Hev)
10 V-ups
15 Jumping Lunges
Snatch
6×2 @ 75% 1RM
— 20 snatch balances w/ PVC
or bar
Then:
EMOM 10
6 KB swings
6 Pull-ups
10 partner intervals (AFAFP)
12/10 Cal Assault Bike
7 burpees
16 min ladder up
2-4-6…..
HSPU
Deadlifts @ 75% 1RM
100m run between each round