11 June
Fight Gone Bad!
This WOD was created by Coach Glassman for MMA star BJ Penn as he was preparing for a championship fight against UFC Champion Matt Hughes. It was designed to mimic the metabolic demands of a MMA fight. After 5 rounds (the Championship version) BJ was spent and lying on the floor, Coach asked him how was it. BJ’s response, “It was like a fight gone bad.” Thus it was named. The good thing for BJ is that his championship fight did not go bad and he took the belt.
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break 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 1 point.
12 June
Overhead squat 10-5-3-1-1-1-3-5-10 reps
** pick a weight you can use do for 10 and increase the weight as the reps go down, then decrease
As reps go back up. Don’t rest more than 2 min between reps.
13 June
Sisson
Complete as many rounds as possible in 20 minutes of:
rope climb, 2 ascent – No jump! (note, it’s written as 1 15′ climb, so we do two 12′ climbs)
5 burpees
200-meter run
If you’ve got a 20-lb. vest or body armor, wear it.
14 June
Skill work: Pistols (10 mins)
Deficit deadlift 3-3-3-3-3 reps
Stand on extra plates so that your grip on the barbell is lower than in your normal setup.
15 June
“Full Squat Isabell”
30 Squat Snatches at 135/95lbs for time
100 Double unders for time
CrossFit Team Offutt Tactical Fitness 