In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movement standards and warm up movements

Part 2 – Conditioning: “Fight Gone…”

Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round.
Count the number of reps completed (count calories for rowing), combine reps from each round for a total score.

Performance: Five rounds of –

  • Kettlebell swings (24/16k, with a possibility to UPGRAYEDD to 32/20k)
  • Sit-Ups (abmat or upgrade to GHD)
  • Hang Power Cleans (115/75lb)
  • Burpees
  • Dumbbell Thrusters (40+/25+)
  • Rest

Fitness: Three to five rounds of –

  • Kettlebell swings
  • Sit-Ups
  • Hang Power Cleans
  • Burpees
  • Dumbbell Thrusters
  • Rest