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:
Same as Rx
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
– Rest 1:00 between rounds.
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.
Movement scaling options:
Wall balls: Load, height, dumbbell push presses or front squats
Push presses: Load, dumbbell push presses
Box jumps: Height, jumps over a line, box step-ups
Sumo deadlift high pulls: Load, kettlebell or dumbbell options
Row: Any machine
Cool down :
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot