Wallball Hell

Saturday Noon WOD and Sunday 11AM WOD = Business as usual!

Same with Leon Bayer’s Personal Defence Class to be held immediately following the Saturday Noon WOD.

I promised a Hero WOD this week. Saturday Noon WOD is the day. Chew this one over, you might want to do it with a partner:


21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

But first, today’s workout:

After warm-up spend 15 minutes working up:

Power Clean: 1-1-1-1-1-1-1


Fight Gone Bad ala bodyweight

a la Fight Gone Bad. Spend 1 minute on each station trying for as many reps possible in that minute. No rest between stations. 1 Minute rest between rounds. Post total reps. Stations:

Box Jump

Ab Mat Situp

Air Squat


L-Sit Pullup