9/14 WOD: “FGB” – Develop your strategy!


9/14 WOD: “FGB” – Develop your strategy!

Elements classes starting next week Monday, the 19! Last chance to sign up before our format changes a bit.

In the workout below, we are using today to practice for the upcoming FGB6 workout this Saturday! Now is your time to figure our your strategy!

Individual Warm-up: 20 toes-to-bar, 10 GHD situps

Warm-Up: Badger WU Part #2: 20-snatch grip dead-lifts, 15-hang power snatch.

Strength: Snatch, 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%

WOD: “Fight Gone Bad”
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Recovery: Banded Shoulder and calf stretches.