Awesome turnout yesterday for the FGB workout! We have some amazing members! (A few pictures down below, including the Results board)
Weighted Dips 3-3-3-3-3-3-3
Workout Of the Day:
15-12-9 reps of
KB Snatch, 1.5 / 1pd
Post deadlift weight, dip weight & WOD KB weight and time to comments.
Welcome to the “Fight Gone Bad”
3 Rounds for Time of:
1 min of Wall Ball shots, 20 /14# for max reps
1 min of Sumo Deadlift High-pull, 75 / 55 # for max reps
1 min of Box Jumps, 20″ for max reps
1 min of Push-press, 75 / 55 # for max reps
1 min of Rowing for Calories
Rest 1 minute
The clock does not reset or stop between exercises. On call of “rotate” the athlete will move to the next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Post total points (and weights if not prescribed) to comments.
Saturday’s WOD Pictures
2 rounds of
10 Back Extensions
20 sec L-Sit
10 Weighted Sit-ups
12 rounds for time of:
Partner 1 Run 75m with Medball, do a medball clean, then throw to Partner 2
Partner 2 does a medball clean, then throws it to Partner 1
Each partner completes 5 medball cleans. This completes 1 round.
Repeat starting with Partner 2.