Fight Gone Bad

 

Come AMAZE yourself and PR!

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Dynamic Movement prep 
Group warm up 
50 n 50 Ghd
Muscle up practice 
Swings
Turnovers
Wod. 
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (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.
MAD MOBI 
Roll calves
Shoulder bully
Pigeon
Press ups
Hamstrings.

AMRAP

FRIDAY NIGHT

NIGHT OF RECORDS

Night of Records July

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Dynamic movement prep 
Group warm up. 
Handstand walk practice. 
5-7 minutes. Use spotters
Strength
Back squats
3-3-3-3
Then at tempo 73×1
2-2-2.
Rest
Wod
Amrap 10 minutes
12 c2b pull ups
15 KB  swings 1.5/1.0
5 squat clean thrusters 135/95
Mad mobi 
Hamstring up n over
Knee on the wall
Pigeon
Press ups.
Bully