For time:
50–40–30–20–10
Double-Under (Sc. SU x2)
Sit-up

*time cap 12:00

CHELSEA
On the minute every minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats

Scaling options for both workouts:
pull-ups to ring row or jumping pull ups
push-ups to against box or rubber band

Intermediate:
4 pull-ups
8 push-ups
12 air squats

Beginner:
3 pull-ups
6 push-ups
9 air squats

For time

21–15–9
Deadlift @100/70 kg
Handstand push up

TC 10 min

Scaled

HSPU = pike box push up, pike push up, Z-press

For Time:
30 Clean & Jerk
Rx 60/42,5

FOR TIME:

3 Rounds
400m Run
21 American Kettlebell Swings
12 Pull-Ups

Timecap: 15:00

Please run the same route!

JACKIE

For time

1000 m Row
50 Thruster 20/15kg
30 Pull up

*TC: 12 Mins

Tehdään lähtö porrastetusti!

5 Rounds For Time:
400m Run
30 box jumps 24/20"
30 wall balls 20/14p

TC: 35min

For time:
- 1,6km Run
- 100 Pull-Up
- 200 Push-Up
- 300 Air Squat
- 1,6km Run

Time cap: 60:00

Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed. In ”RX” version Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

tässä muutama hyvä tapa miten jakaa toistot:
OPTION 1
20 rounds:
5 pull-ups
10 push-ups
15 air squats

OPTION 2
10 rounds:
10 pull-ups
20 push-ups
30 air squats

Option 3
5 rounds:
20 pull-ups
40 push-ups
60 air squats

tässä muutama tapa miten tehdä treeni skaalattuna:

OPTION 1
Banded Pull Ups Or Ring Row
Scaled Push-Ups against Box / Bench

OPTION 2
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
*Partition pull-ups, push-ups and squats anyhow.

3 Rounds for Max Reps:
1:00 WBS 9/6
1:00 SDHP 75/55lb
1:00 Box Jump 50cm
1:00 Push Press 75/55lb
1:00 Cal Row
1:00 Rest

How do you perform the “Fight Gone Bad” workout?
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

How do you score the “Fight Gone Bad” workout?
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” workout?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

3 rounds for time of:
1 Deadlift @ 455/300#
2 Muscle-Ups
3 Cleans (full squat) @ 250/165#
4 HSPU

Notes: The Deadlifts in this WOD are designed to be 90% of a 500# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315# Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.