"Fight gone bad"

Wall balls 20/15
Sumo deadlift high pulls 75lbs
Box jumps 20" box
Push press 75 lbs
Calorie row

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break 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 1 point.

Partner WOD

Linda
Because it's a partner wod, the reps are double
20-18-16-14-12-10-8-6-4-2
Break up the reps however you want.
Deadlift 1.5 times bodyweight
Bench press bodyweight
Power clean 3/4 body weight

Obviously, some of these will be too heavy. Set a realistic goal that challenges you. It's only 55 reps.

8 min AMRAP
30 double unders
20 wall balls
10 pull ups

Recover

Row 1600 m for time

The rower has a function that will count down your meters.  Menu: select workout...something like that.

Any femail that rows 1600 sub 6 minutes--Jesse will buy them a Rogue shirt of their choice.
Same goes for any male that goes sub 5:30--same deal.

1-10

Box jumps 24/20
Shoulder to Overhead 95/65
Weighted walking lunge steps 95/65
Hand release push ups

EMOM -- 20 minutes

2 bear complexes (pause for 1 second between each movement) as heavy as possible

Then
3 minutes
30 seconds on 30 seconds off
Airdyne max effort


Bear Complex:
Power clean
Front squat
Push press
Back squat
Behind the neck press

Due to surgery, graduation, and mom duties.....tomorrow's 6 am class is canceled.  Sorry for any inconvenience.

21-15-12-9-6-3

Thrusters 95/65
Bar facing burpees

Karen

150 wall balls for time. 20/14

Every 2 minutes for 10 minutes (5 rounds)
3 squats @ 65%

Then....

AMRAP 15 minutes

Minutes 1-5
10 snatches 115/85
30 double unders

Minutes 6-10
10 snatches 95/65
30 double unders

Minutes 11-15
10 snatches 75/55
30 double unders

30 kb snatch right 35/20
5 toes to bar
30 kb snatch left
10 toes to bar
20 kb overhead squat 35/20
15 toes to bar
20 kb overhead squat
20 toes to bar
10 Turkish get ups 35/20
25 toes to bar
10 Turkish get ups

I will be at the gym at 10 a.m. tomorrow. Come wod with me!

50 Turkish get ups (alternating arms) 53/35#
50 calorie row
50 goblet step ups 53/35# to a 24/20" box
50 burpees

10 Deadlifts 225/185
20 Box jumps 24/20
30 Double unders


3 rounds

21-15-9-15-21

Front Squat 115/75
Hand Release push up
Ab mat situp

3-3-3-3

Back squat

Then

4 minute AMRAP

5 hang to overhead 95/65

5 toes to bar

Rest 2 minutes

4 minute AMRAP (change weight)

5 hang to overhead 135/95

5 burpees over the bar

Score is total reps

5-3-1
Bench press

Then
40 pull ups
10 kb swings 53/35
30 pull ups
20 kb swings
20 pull ups
30 Kb swings
10 pull ups
40 Kb swings

15 minute time cap

In response to requests from the amazing community we serve, we are changing our morning class to 6 a.m. to 7 a.m. Monday through Friday. Our other hours will remain the same (Monday, Wednesday, Friday: 8 a.m. to 10 a.m and 5 p.m. to 7 p.m. Monday through Friday.). Thanks and happy woding!

5 min AMRAP
10 power clean 135/95
10 front squats135/95

Rest 5 min

5 min AMRAP
25 air squats
10 shoulder to overhead 135/95

Rest 5 min

5 min AMRAP
10 wall balls 20/15
25 double unders

21-18-15-12-9

Shoulder to overhead 95/65
Burpees over the bar
Pullups
Box jumps 24/20

25 minute time cap

10 burpee box jumps 24/20"
15m overhead weighted walking lunges 135/95#
20 toes to bar
10 burpee box jumps 24/20"
15m front rack walking lunges 135/95#
20 toes to bar
10 burpee box jumps 20/24"
15m back rack walking lunges 135/95#
20 toes to bar

For time

Recover, then...
Tabata calorie row or airdyne

Row 1000 m
21-15-9
Power clean 115/75
Handstand push ups

5 rope climbs
25 deadlifts 185/135
50 wall balls
100 meter farmer carry

2 rounds for time

--------------------
Some of us did this workout yesterday. If you did, your workout is,

10-1 calorie row
1-10 overhead squat 95/65