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September 30 2016

29
Sep

September 30 2016

walking-dead-burpees

September 30 2016

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.”
-Ashley Smith-

STRENGTH
Chin Ups:
3×12
Dips:
4×5
*Rings are preferred, modified as appropriate, or box dips.*
Weighted Box Step-up:
4×5
*5 Reps per Leg, Front Rack preferred.*

WOD
“Fight Gone Bad” Style:
3 rounds, 1 min per station, of:
Hang Power Snatch, CRX: 115/75 lbs, FRX: 75/55 lbs
Overhead Squat, CRX: 115/75 lbs, FRX: 75/55 lbs
Lateral Burpee (Over Barbell)
Plank Hold (Seconds = Rep count)
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 plank hold counts seconds as reps.*

You all know the drill with FGB style WODs! Consistency is key as these are great ways to train your pacing. Set realistic goals for the number of reps for the first round and stick to it throughout the duration.