WOD - 02. September 2016


400m Row

Jump Yard Dog


Barbell Warm Up:

3 rounds of:

3 Snatch Deadlift

3 High Pull

3 Muscle Snatch

3 Snatch Balance

3 OH Squat

3 Power Hang Snatch


A: Find Your 1RM Power Snatch


B: EMOM 10'

5 TnG Power Snatches @60% of A



"Fight Gone Bad!"

Three rounds of:


1 min max: Wall-ball, 20/14 pound ball, 10 ft target (Reps)

1 min max: Sumo deadlift high-pull, 75/45 pounds (Reps)

1 min max: Box Jump, 20" box (Reps)

1 min max: Push-press, 75/45 pounds (Reps)

1 min max: Row (Calories)

1 min REST! Repeat >


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.