WOD: “Strength and FGB” -Fri 10.24.14

Skill: Bench Press and Deadlift

With a partner you have 7 min to complete 3×8 Bench Press each

With a partner you have 7 min to complete 5×3 Deadlift each

*If there are more than 8 people in class some pairs will start with DL first then move to bench press


WOD:  Fight Gone Bad

SDHP (75/45)

Bar Over Burpees

Toes to Bar (mod: Hanging Knee Tucks)

Deadlift (185/135) – Max 15 Reps

Dips (any version) – STRESS Proper Form

*If there are more than 10 people in class some people will have to start with T2B then move on to S2O, Dips, etc. 


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.



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