March 20, 2020

WOD: 032020

“Fight Gone Bad” (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20"")
1 Minute Push Press (75/55)
1 Minute Row Calories
1 Minute Rest
Metcon (AMRAP – Reps)
HOME WOD: w/ No Equipment
"Garage Fight"
3 rounds of 1:00 minute at each:
Backpack Thrusters
Backpack Cleans
Hops over backpack
Backpack Reverse Lunge
Burpees
Rest

HOME WOD w/ Equipment
"Garage Fight"
3 rounds of 1:00 minute at each:
DB Goblet Thrusters
Single DB power cleans
Hops over DB
Single Arm DB Push Press
Burpees
Rest

Overtime: Front Squats (Weight)
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

Percentages based on 1RM Front Squat

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