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

Scaled

21-15-9 Reps For Time
Deadlifts (70/50kg)
Push-Ups

TC 10 min

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

FOR TIME:

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

Time Cap: 15:00
Score = Time
Goals: 7:00-11:00
RPE: 9.5/10

Level 2:
400m Run
21 American KB Swings 20/12kg
9 Pull-Ups
Level 1/BASE:
400m Run OR 800m Bike Erg
21 Russian KB Swings
12 Jumping Pull-Ups

JACKIE

For time

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

Target: sub 8' Time cap 12'

RPE 5, maximum effort

5 Rounds For Time:
400m Run
30 box jumps 60/50
30 wall balls 9/6kg
-with or without partner

Running substitutions: 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m row

OHJEET: Juoksut tahi erg aina alle 2:15 / Kierros aina alle 6:00 - Skaalaa tarvittaessa

TC: 35min

For time:
- 1,6km Run
- 100 Pull-Up
- 200 Push-Up
- 300 Air Squat
- 1,6km Run
Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
Time cap: 60min
¨
Scaled:
Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as Needed.
Pull ups: ring row/low bar pull ups/jumping pull ups
Push ups: box/barbell push ups
¨
tässä muutama tapa miten tehdä treeni skaalattuna:
¨
OPTION 1
20 rds:
5 pull ups
10 push ups
15 air squats
¨
OPTION 2
20 rds:
5 pull ups
5 push ups
15 air squats
5 push ups
¨
OPTION 3:
10 rds
10 pull ups
20 push ups
30 air squats
¨
OPTION 4:
Jos et ole tehnyt preppejä/skaalattu versio:
10 rds
7 pull ups
15 push ups
20 air squats

3 Rounds for Max Reps:
1:00 WB 9/6kg
1:00 SDHP 35/25kg
1:00 Box Jumps 50cm
1:00 Push Presses 35/25kg
1:00 Cal Row /Machine
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

https://www.youtube.com/live/_20NyesOuGA?is=JhPPI2a7_vPSJ0sA

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.