BENCHMARK WOD: FIGHT GONE BAD: 3 rounds for reps:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Intermediate: 3 rounds for reps (same as Rx)
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Beginner: 3 rounds for reps:
1:00 wall-ball shots (6/10 lb)(9/10 ft)
1:00 sumo deadlift high pulls (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 push presses (35/45 lb)
1:00 row for calories
1:00 rest
Home Workout: 3 rounds for reps:
1:00 dumbbell goblet squats (35/50 lb)
1:00 dumbbell sumo deadlift high pulls
1:00 object jumps (20/20 in)
1:00 dumbbell push presses
1:00 up-downs
– Rest 1:00 between rounds.
– Use one dumbbell.
Cool down: 2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot