September 1 2016

September 1 2016

Happy Birthday Emily and Benito!

“Don’t watch the clock; do what it does. Keep going.”
-Sam Levenson-

STRENGTH
A) Hang Clean & Jerk:
2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 80%, 1 @ 80%
B) Strict Press:
5-5-5-5
C) Chin Ups:
3×7

WOD
“FGB STYLE”
4 rounds, 1 min per station, of:
Overhead Squat, CRX: 95/65 lbs, FRX: 75/55 lbs
Rope Climb, 15 ft/ FRX: Rope Climb Progression
Kettlebell Snatch, CRX: 53/35 lbs, FRX: 35/25 lbs
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

The main goal of “Fight Gone Bad” WODs is to maintain consisten rep counts for each round to the best of your ability. Set a realistic number of reps for each movement prior to your first round starting and really commit to it. Then, dig deep for the last 2 rounds to eek out a few more reps than you expected.