30 155 lb strict clean and jerks

WB/HDSU/BXx10xAMRAP20

Run 5K

SquatSnatchDipKE

C and J and 1/2 Cindy

21-15-9 225DL/135OHS

70 wall balls and 70 pullups

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Brenton

Thruster 1-1-1-1-1-1

Bulger

Forrest

The Total

HCP BP

150 wall balls 30 MU's

Snatch Balance

Tabata This

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

7x1 Squats

21-15-9 KB snatch and PU

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

10x2 Bench Press

Shit ton of Squats Shit ton of Rope Climbs

Jerry

Snatch, C&J + Cleans, PU's, DU's

1 rep Snatch
1 rep C&J

AMRAP in 10 minutes of:

6 120 lb Squat Cleans
12 Pull-ups
24 Double Unders

Add weight from 1 rep maxes to reps from rounds

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