As many DBU's as possible in 1 minute

“Fight Gone Bad” variation
3 rounds: Spend 1 minute at each station with a 1 minute break after each round.  Go for max reps each minute.  “Score” is total number of reps/calories throughout entire workout. This is quick, but each minute should be max effort. This workout is meant to simulate a 3 round fight.

1)      Wall Ball (20/14)
2)      Slamball
3)      Box Jump (20in for all)
4)      Push Press (75/55)
5)      Row (for calories hit the "change unit" button on the rowers and cycle to calories)

Skill Push Press 5,4,3,3,2

Sprint Intervals (on track in running flats...no spikes)
10 x 100m - range of times between 14.5 and 15,5
10 x 100m - range of times between 15.5 and 16.5

5 Rounds:
35 Double Unders
200m Run

Buy in 20 cal rows

3 rounds

10 over box burpees
15 ring pull-ups
20 sit up abs

Cash out 20 cal rows

5X3 Clean DL @ 117-120% 1RM

6 Rounds for Sit Up Reps
2 minutes to complete the following:
20 Air Squats
200m Run
Sit Ups
**Score is total number of sit ups.
1 min rest b/w Rds.

40
35
33
33
32
33

A1. Front Squat 5,5,3,3,1,1; rest 60 sec
A2. Rope Climbs 1-3 reps x 6 sets rest 2 min

+

4 sets

Prowler 30 yards

Weight progression on squats:

95,115,125,145,155,165

3x3 dead lift @ 80, 85 and 90% of 1RM

WOD
7 RFT (12 minute cap)
7 hang cleans (135/95#)
7 HSPU
14 situps
5+5 HSPU

3x3 dead lift @ 80, 85 and 90% of 1RM (165, 175, 185)

WOD
7 RFT (12 minute cap)
7 hang cleans (135/95#)
7 HSPU

7 T2B

Used 85#'s for the wod... and still struggled! HPC are tough for me! HSPU were ugly, but I'm getting there. 5 rds + 7HPC + 7 HSPU + 5T2B

100 Burpee Challenge Day 76