“FIGHT GONE BAD” WOD 4/23/25

“FIGHT GONE BAD” WOD 4/23/25

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Strict Press
Then:
Mobility

WIN & FIT
SKILL:
3 Sets
8e DB Alt. O.H. Press
8e S.L. RDL
LIFT:
Back Squat
5 @ 60%
3 x 5 @ 65%
WOD:
“FIGHT GONE BAD”
3 Rounds
1 Min. Max Effort at Each Station w/ 1 Min. Rest after each full round.
Station 1: Wall Ball (RX 20/14) (16/10)
Station 2: S.D.H.P. (RX 75/55) (65/45)
Station 3: Box Jump (RX 20)
Station 4: Push Press (RX 75/55) (65/45)
Station 5: Cal. Row
*Add total reps for score.
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

AT HOME
SKILL:
3 Sets
8e S.L. Glute-Bridges
20 Supermans
LIFT:
Goblet Squat w/ 3 Sec. Pause
4 x 8
WOD:
3 Rounds
1 Min. Max Effort at Each Station w/ 1 Min. Rest after each full round.
Station 1: Squat Jump
Station 2: S.D.H.P.
Station 3: Broad Jumps
Station 4: DB/KB Push Press
Station 5: Jumping Lunges
*Add total reps for score.
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.