“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row

Rest

Notes:

While there is often a lot of strategy put into wods, today we are looking for a balance between constantly movi...

“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by..

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row or 200 M Run
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

L1
10 Cal Row
8 Burpees
Max Push Press

Notes:

Beginning with a “Wei...

A) Barbell Strength

RX
Power Clean
(80% x 4) 5

Power/Push Jerk
(80% x 3) 5

Push Press
(80% x 4) 5

L2
4 Rounds
3 Power Cleans + 3 Jerks

Class:
Overhead Squat - Heavy Single
Snatch Balance - Heavy Single
Snatch - Heavy Single

B) "Bumblebee"
AMRAP 7

RX
EMOM 7 Wall Ba...

A) Front Squat

RX
3x4

L2
3x5

B) 14 AMRAP

RX
3 Squat Clean (185/115)
15 Russian Swing (53/36)
20 Double Unders

L2
Sub 30 seconds DU attempts

L1
3 Power Cleans
15 Russian Swings
40 Singles

A) Deadlift
3x4

L2

3X5

B) 4 Rounds

(12min. Cap)

RX
12 Push Press (95/65)
9 Bar Facing Burpees (no lateral)
6 C2B Pull-Up

L2

Sub Jumping Chest to Bar or Pull-Up

L1

Sub Jumping Pull-Up

Notes:

Challenge yourself on the weight for the push press and the pull up.  Find something tha...

A) Bench Press

RX
3-3-3

L2
5-5-5

B)  12 Min AMRAP

RX
15 Front Squats (95/65)
15 Push Press
15 Pull Ups

L2
Sub Jumping Pull Ups

L1
Sub Med Ball Front Squats
and Push Press
Sub Ring Rows or Banded PU's

Notes:

The WOD is meant to be done unbroken at least for the first...

A) Push Press
2-2-2-2-2-2

B) 10,9,8… etc

RX
Wall Balls (20/14)
Sit Ups
Pull Ups

L2
Sub banded pull ups

L1
Sub jumping pull ups or ring rows

Notes:

Push press should be cycled, no singles.  Increase weight and build to a heavy.  On the Metcon, the goal is to go unbrok...

7 Min EMOM
Cleans x 3

"Jack"
20 Min AMRAP

RX
10 Push Press (115/85)
10 KB Swing (53/36)
10 Box Jump

L1
Sub box step ups

Notes:

"Jack" is Hero WOD.  Army Ssgt Jack Martin III died in 2009.  We honor his service and sacrific by giving a great effort in today's WOD.  Choos...

Push Press
5-5-5

For Time

L3
50 DU's
21 Power Clean (135/95)
50 DU
21 Jerks
50 DU
21 Clean (Full)

L1
Sub MB for bar

Notes:

Push press can be done from the rack or ground.  Do two warm up sets of 5.  Increase weight on each set, building to a heavy 5 rep max....

The Shoulder Press:

The Push Press:

A) Press Complex
3 Sets of 1 Strict Press + 5 Push Press

B) For Time:

L3

800 M Run
50 Box Jump (24/20)
50 T2B
800 M Run

L2

Sub Knees to Elbows

L1

Sub Sit-Ups and 400 M Run

Notes:

A) Weight should be 85% of 1RM on Strict Press. 

B) Pa...