Thursday, 6-3-16
Strength:
14 min EMOM
10-15 T2B
10-15 Push Ups
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Weighted Pull-up, no kipping 45/25
Strength:
14 min EMOM
10-15 T2B
10-15 Push Ups
10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder Press 135/75
Weighted Pull-up, no kipping 45/25
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
We would like to say thank you for particpating in Fight Gone Bad 6. We raised a total nine hundred and forty dollars. The W.O.D. went very smooth and there were some P.R.’s set. For the first timers you can understand why this was named Fight Gone Bad, especially after the effort you put forth….
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols
Strength/Skill: 10 min EMOM @ 65% of your 1 RM OHS 1 power snatch 2 Snatch push presses 3 OHS 3 rounds for time 10 KBS (53/35#) 20 goblet lunges – TOTAL (53/35#) 30 weighted situps 35/25 Rest 1 minute, then… 20 Russian KBS (53/35#) 20 goblet squats (53/35#) 30 weighted situps 35/25
Strength/Skill – Snatch Complex – Floor, below knee and above knee – Find 1 RM for this complex. 6 min AMRAP 20 Air Squats 20 KB Swings 53/35 Rest 1 minute 6 min AMRAP 10 Push Presses 95//65 15 Box Jumps 24/20
Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
We would like to say thank you for particpating in Fight Gone Bad 6. We raised a total nine hundred and forty dollars. The W.O.D. went very smooth and there were some P.R.’s set. For the first timers you can understand why this was named Fight Gone Bad, especially after the effort you put forth….
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols
Strength/Skill: 10 min EMOM @ 65% of your 1 RM OHS 1 power snatch 2 Snatch push presses 3 OHS 3 rounds for time 10 KBS (53/35#) 20 goblet lunges – TOTAL (53/35#) 30 weighted situps 35/25 Rest 1 minute, then… 20 Russian KBS (53/35#) 20 goblet squats (53/35#) 30 weighted situps 35/25
Strength/Skill – Snatch Complex – Floor, below knee and above knee – Find 1 RM for this complex. 6 min AMRAP 20 Air Squats 20 KB Swings 53/35 Rest 1 minute 6 min AMRAP 10 Push Presses 95//65 15 Box Jumps 24/20
Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
We would like to say thank you for particpating in Fight Gone Bad 6. We raised a total nine hundred and forty dollars. The W.O.D. went very smooth and there were some P.R.’s set. For the first timers you can understand why this was named Fight Gone Bad, especially after the effort you put forth….
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols
Strength/Skill: 10 min EMOM @ 65% of your 1 RM OHS 1 power snatch 2 Snatch push presses 3 OHS 3 rounds for time 10 KBS (53/35#) 20 goblet lunges – TOTAL (53/35#) 30 weighted situps 35/25 Rest 1 minute, then… 20 Russian KBS (53/35#) 20 goblet squats (53/35#) 30 weighted situps 35/25
Strength/Skill – Snatch Complex – Floor, below knee and above knee – Find 1 RM for this complex. 6 min AMRAP 20 Air Squats 20 KB Swings 53/35 Rest 1 minute 6 min AMRAP 10 Push Presses 95//65 15 Box Jumps 24/20
Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s