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Wednesday 2.27.20

Warm-up Prep (10-15 Minutes)

3 Rounds 

10 Calorie Bike or Row (increase intensity each round)

10 1 Legged Romanian Deadlifts each side with Kettlebell

10 Overhead Kettlebell walking Lunge each side

Samson Stretch :30 each side

Knight to hamstring stretch :30 each side


Strength - Strict Press


5x2 at 40-50% of your 1 Rep Max

On each up rep a 5 second count up with a 1 second pause at the halfway point

On the negative same 5 second count up with a 1 second pause at the halfway point.

Count on up and negative should be: 2, 1 Pause, 2 to finish


WOD (Workout of the Day) 


Fight Gone Bad Style

3 Rounds - 1 Minute each station

Calorie Row

Deadlift 185/135

Calorie Bike 

Push Press 135/95

2 Minute Rest

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen


  • Our goal for this workout is to target 60-80 reps per round
  • For this demanding WOD, you want to be able to continuously do work for each exercise with little rest, pick a weight you can do 8-10 unbroken reps, a high medium pace on the machines will get you the calories you want, but not tax you too much for the weightlifting portion where you can get a good amount of the reps, targeting between 40-60 reps.  You should have a good idea on your rhythm after the first round, go hard, it's only 4 minutes of work, ha!
  • Score is total reps at the end of 3 rounds

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight