Ryan

JACK

150 DL's and pushups

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Minutes of pull ups

Fight Gone Bad!

After doing the workout for the first time, UFC MMA Legend BJ Penn (whom coach desiged the WOD for) said "That was like a fight gone bad!".... and hence the name. Who's going to do "Championship Edition"... 5 rounds? Not me. Today is both of my kids' birthday parties and tomorrow I am going for a 6AM mountain bike ride.

SP 3-3-3-3-3-3-3

What? No Burpees?

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps,
20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans,
35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Michael

Deads x 3, HSPU

4x500 Row

165# thruster muscle up 9,6,3

KELLY

Kelly

The Ringer

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Fat Fran

Seven

HELTON

FRAN

Row, FS, GDH, Box Jumps

5 Rounds for time of:

250m Row
10 135# Front Squats
15 GDH Sit-ups
20 24" Box Jumps

Row FS GHD BJ

OHS 3-3-3-3-3

SEVERIN

F'ing Linda

10-9-8-7-6-5-4-3-2-1

1.5x BW DL

1x BW BP

.75x BW SC

Split Jerk 1-1-1-1-1