Monday, 10-5-15
Strength-
3rm max snatch
From the ground+ below knee+above knee(cannot drop weight)
Wod-
12 min amrap
12 thrusters ascending weight
35 d/u
Men 75 going up by 20lbs each round
Women 55 going up by 10lbs each round
Strength-
3rm max snatch
From the ground+ below knee+above knee(cannot drop weight)
Wod-
12 min amrap
12 thrusters ascending weight
35 d/u
Men 75 going up by 20lbs each round
Women 55 going up by 10lbs each round
Closed! Enjoy your families!!! Friday: 9AM Class, 4 and 5PM Class.
Strength/Skill -For Load (As much as your Skill/ Strength level can handle) 1 Snatch + 2 Hang Snatch Hands do not leave bar until these three reps are completed For time: 400 M Run 50 WB Shots (20/14) 200 M Run 50 Deadlift (135/93) 200 M Run 50 WB Shots (20/14) 400 M Run
Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent Watch Speal!!! Watch Laurie and Dave!!!
5x (400m, 200m, 100m) rest 1 min between runs. rest 3 min between sets. *each run should be an increase of speed* Strength: Clean Pull 3@100% 3@102.5% 3×2@105%
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
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….