WORKOUT OF THE DAY, SEPTEMBER 13TH 2022

WOD:

#fight gone crazy

4 Rounds

1:00 Max Alternating Pistols *Alternating BW Lunges

1:00 Max HSPU *Kipping or Strict *Wall Climbs

1:00 Max KB Swings 70/53 *American or Russian

1:00 Max Pull Ups

1:00 Rest

Set goals for this piece!

For those with higher Capacity in these movements this may feel like this resembles the benchmark workout Fight Gone Bad.

However, you don’t have to work the whole minute. If you reach your goal reps early, take a few deep breaths before transitioning to the next movement.

STRENGTH:

#Front Squat

In 15:00 establish a 5RM

Hit at least 6 sets of 5 while building to your heaviest set

FINISHER:

AMRAP 6

1 Sandbag to Shoulder 150/100 *Sub Double DB Power Clean 50/35lbs

10 Box Jump Overs 24/20″ 2/10, 3/10, etc…

BODYBUILDING:

Strict Pullups 5 sets of 2

Double DB Incline Row Double DB Incline Row 4 sets of 10

Single Arm Lat Pulldown 4 sets of 10 (side)

Seated Single Arm Cable Row Seated Single Arm Cable Row 4 sets of 10 Side

DB Spider Curls DB Spider Curls 4 sets of 10

BB Drag Curls 4 sets of 10

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get more information

“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

learn more about our membership options

Fill out the form below to get started.