Today is also a benchmark day, so please log your results to beyond the whiteboard.
ROOKIE
A.
3 rounds, 1 min per station, of (FGB Style):
Burpee
Power Snatch
Box Jump
Thruster
Pull-up
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.
.
INTERMEDIATE
A.
“Hope”
3 rounds, 1 min per station, of (FGB Style):
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
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.
COMPETITOR
A.
Anderson Front Squats 1RM
B.
Banded Shoulder Press
3-3-3-3-3-3-3-3 (8×3)
Rest 60s
C.
Overhead Walk 60kg
6x40m (use KB’s and bands)
D.
5 Rounds of complex:
1 Snatch Deadlift
1 snatch pull
1 Hang Squat Snatch
1 Snatch Balance
1 Overhead Squat
Rest 3-4 min
E.
15-12-9
Muscle Ups
GHD sit ups (x3)
i.