PR Week Day 1

This week we will be establishing our PR's.  You have the option to conduct the PR WOD's or the typical programming.  PR - are the PR Rx'd workouts.

Phase 1

Row 1k

Phase 2 - PR Squat

12-10-8-5-5-5

-or-

Fight Gone Bad...

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. . Wallball Shots: 20 pound ball, 10 ft target. (Reps)
2. . Sumo Deadlift High-Pull: 75 pounds (Reps)
3. . Box Jump: 20" box (Reps)
4. . Push Press: 75 pounds (Reps)
5. . Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Phase 3 - Skill Work

Pick a skill and work for 10 min.

Fight Gone Bad Explained