Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Hang Snatch + Overhead squat + Snatch 6×1+1+1 @80-85% 1RM

WOD:
“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, (75 lb./55 lb.) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (75 lb./55 lb.) (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.

Post loads and score to comments.
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20140221-214453Your all or nothing mindset is destroying your results, A Gym Life

Post thoughts to comments.

Media:
Tuesday WOD, September 9, 2014

2 thoughts on “Tuesday WOD, September 9, 2014

  • September 9, 2014 at 5:47 pm
    Permalink

    snatch complex 105#
    FGB 100, 90, 90 = 280 rx and pr

  • September 9, 2014 at 8:52 pm
    Permalink

    Snatch Complex: 175
    FGB: 336rx (20 rep PR)

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