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Fight Gone Bad

Bench Press

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Workout

Benchmark Tuesday

WOD

Coach’s choice: For bigger classes, either run 2 heats
And have non-working partner count repetitions, o r
staggered start on the 2:00.

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

This is an old-school benchmark before separate standards for men and women were written. Ladies may use #55 and a #14 wallball as RX

Extra Credit

Strength

If you benched last Thursday, use 93% of 5RM
Otherwise, use 90% of 5RM.
Newer athletes: build to a 5RM and record 1X 5

Bench Press (3X5 across at 93% of 5RM)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 26, 2019

Clients:

Clients

1

Mike
Staten

5 PM WOD

440 Total Reps

2

Brandon
Beefcake

5 PM WOD

341 Total Reps

3

Tashina
Lemons

12 PM WOD

334 Total Reps

4

Halie
Donuts

5 PM WOD

331 Total Reps

5

Jim
Sutphin

12 PM WOD

325 Total Reps

6

Nikki
Barbell

12 PM WOD

321 Total Reps

Someday I’ll be at fit as Tashina 112-107-102

7

Lebanese
Hercules

5:30 AM WOD

309 Total Reps

8

Malcolm
Hollingsworth

5 PM WOD

301 Total Reps

9

Kaleb
Figy

5 PM WOD

295 Total Reps

10

Mickey
MetCon

12 PM WOD

285 Total Reps

102-92-91

11

Matt
Armstrong

5:30 AM WOD

274 Total Reps

12

rosa
sutphin

12 PM WOD

256 Total Reps

13

Jaime
Clifford

6 PM WOD

253 Total Reps

14

Ashleigh
Smith

5 PM WOD

238 Total Reps

15

chad
miller

7 AM WOD

231 Total Reps

16

Melissa
Miller

7 AM WOD

196 Total Reps

17

terry
dye

6 PM WOD

184 Total Reps

18

Brian
Fritz

7 AM WOD

252 Total Reps

Scaled: 14# wb / 65# bar

19

Cheryl
Cook

5 PM WOD

237 Total Reps

20

Michael
Cornell

5 PM WOD

219 Total Reps

65lbs