A special Thank you to all who have served in the US Armed Forces!!!
No 5AM class today. 6,7 and 9AM.
Saturday 8 and 9 AM only.
15 min AMRAP
10 DB Snatches 45/35
15 Wall Balls
10 Burpees
Strength/Skill:
Deadlifts: 10 @ 50%
10 @ 60%
8 @ 75%
6 @ 85%
4 @ 90% of 1RM
Know your Weights!!!
Strength/Skill – 2 Position Power Clean Knee-Floor (Max Load) 3 RFT 10 D.B. Seated Presses 45/25 10 Chin-ups 15 Weighted D.B. (D.B.Stays Under Chin) Ab Mat Sit-ups 45/25 15 Supermans 20 Front Squats 95/65 ( Cleaned From lLoor) 20 S.D.H.P. 95/65
Strength/Skill – K.B./D.B One Arm Snatch W.O.D. # 1 – 7 min A.M.R.A.P 10 Squat Cleans 135/95 20 Ab Mat Sit-ups W.O.D. #2 – 4 R.F.T. 400m Run 15 Push Jerks 135/95
Warm up: 3 RDs 200m Run 25 D/U 10 Push Up 30 Min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 4x 6 Bulgarian Split Squats w/weight (each leg) 5 Plank Circles 8 min AMRAP 50 D/U 25 Wall Ball 20/14 10 Weighted Sit-Ups…
For Time: 1000m Row 40 Wall ball 20/14 40 Burpee 750m Row 30 Wall ball 30 Burpee 500m Row 20 Wall ball 20 Burpee
Partner wod today. We are still looking for donations!! Roy: (20min cap) 5rft- 15 deadlift 225/155 20 box jump 24/20″ 25 pull up Rest 5 min Gator:(20 min cap) 8rft- 5 front squat 185/125 26 ring push up
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….