FGB

Saturday’s WOD

“Fight Gone Bad”

3 rounds for max reps of:

  • 1 min Wall Balls, 20/14
  • 1 min Sumo Dead Lift High Pull, 35/25
  • 1 min Box Jumps, 20″
  • 1 min Push Press, 35/25
  • 1 min Row for calories

1 min rest

OTM

Friday’s WOD

1.  Back Squats, 5×3 across

2.  Reverse Tabata Front Squats, 60/40 – from a rack.

  • 8 rounds of:  Max reps in 10 seconds, 20 seconds rest.  Score is total reps

3.  16 minutes, OTM

  • Odd:  Max rep Ring Dips in :15/:45 rest - no kipping
  • Even:  Max rep KBS in :15/:45 rest 32/20

Glute and Ham

Thursday’s WOD

1.  Pulls

  • 5 x 5 Glute Ham Raises – weighted if possible.

In pairs, kneel into the abmat, lean forward while your partner holds your ankle.

2.  Skills

5 rounds of:

  • :20 Handstand Hold, :40 Rest - Against a wall with really pretty positioning.  Think, active shoulders and straight line – heels to hands

3.  Metcon

  • 7 x 400m Run, OT3M

Post times for all seven rounds.

Tabata

Wednesday’s WOD

1.  Snatch Skills

  • 5 x 5 Squat Snatches, TnG, OTM at 60% -

2. Clean and Jerk Skills

  • 5 x Low Hang Squat Clean + 1 1/2 Front Squat and Jerk

Low hang is below the knees but off the ground.  

Sequence:  Squat clean from low hang- stand up half way – squat – stand – jerk.

3.  Gymnastic Skills

OTM x 12

  • Odd:  12 Pistols (6/side)
  • Even:  4 Ring dips + 4 Ring Rows

2.  Metcon

“Tabata Something Else”

8 round of max reps in :20 with :10 rest of:

  • Pull up
  • Push up
  • Sit up
  • Squat

Score is total reps completed.  Also post a total score for each movement.

Broad Jump

Tuesday’s WOD 

1.  Bounding

  • 5 attempts to establish 1RM Broad Jump

2.  Pull

  • 3×8 Romanian Dead Lift

3.  20 Rep Benchmark

  • 20 Rep Max Jerk

4.  Metcon

3 RFT:

  • 500m Row
  • 12 Burpees
  • 21 Box Jumps, 24/20

Max unbroken

Monday’s WOD 

1. Snatch Complex

  • 6 sets of: Power Snatch + Squat Snatch + OHS, climbing

2.  Back Squats

  • 5 x 3, climbing

3.  Gymnastic Benchmark

  • max unbroken C2B pull ups

5.  Metcon
For Time:

  • 10-8-6-4-2 Squat Snatches, 50/30
  • 50 Double unders after every set of snatches.

 

Barbell work

Saturday’s WOD

1.  Barbell 
For time:
4×8 unbroken Back Squats, 50/30 - taken from a rack.
rest 2 minutes
4×4 unbroken Cleans, 50/30 - squat or power.
rest 2 minutes
4×6 unbroken Front Squats, 50/30 - taken from a rack.
rest 2 minutes
2×5 unbroken Jerks, 50/30 - taken from a rack.
rest 2 minutes
1×5 unbroken Thrusters, 50/30.

This entire session is for time, but don’t allow yourself to work with bad mechanics – be smart and take the time you need to get the reps and drill in good movement.  You must break after the prescribed reps and if you can’t get a set unbroken you must redo that set.  

2.  Gymnastics
4 RFT:

  • 7 MU
  • 7 Box Jumps, 40/30″
  • 7 Burpees

Giant sets

Friday’s WOD

1.  Pulls

  • 5 x 5 Good Mornings

2.  Odd Objects/Movements
OTM x 12:

  • Odd:  1-arm barbell snatch, 1/side - you choose weight.
  • Even:  5 Double KB Thrusters, 24/16

3.  Metcon
5RFT:

  • 5 Jerks, 60/40
  • 10 Box Jump Overs, 24/20

5.  Core Work
3 Giant Sets of:

  • 30 Reverse Hypers or 45 Hip Extensions
  • 20 GHDSU
  • 10 Strict TTB

Max hold

Thursday’s WOD

1. OH Squat

5 x 6 climbing

2.  Gymnastic Skills
OTM x 12

  • Odd:  Max hold Front Lever on rings/bar
  • Even:  Max hold Back Lever on rings

3.  Metcon

2RFT:

  • 12 OHS, 50/30
  • 12 Burpees
  • 9 Power Snatches, 50/30
  • 9 Burpee Box Jumps, 20″
  • 6 Squat Snatches, 50/30
  • 6 Burpee C2B

Deadlift

Wednesday’s WOD

1.  Pull

  • 1RM Deadlift

2.  Metcon
AMRAP 15:

  • 6 HSPU
  • 12 KBS, 32/20
  • 200m Run

3.  Row
Each Interval For Time:

  • 500m, rest 3 minutes
  • 500m, rest 3 minutes
  • 300m, rest 1 minute
  • 300m, rest 1 minute
  • 1000m