ENDURANCE: 15-20 Minutes
Deadlift
1x20 (1 attempt only)(Aim for 50-70% of your Deadlift max depending on your technique)
* Take only 3 sets to warm up to the weight you will attempt to lift for 20 consecutive reps... You must touch and go, but can rest at the TOP of the Deadlift if you want, but you MUST double overhead grip the bar... No switch gripping allowed
THOSE THAT ARE RELATIVE NEWCOMERS TO OUR GYM OR LESS EXPERIENCED... YOU WILL COMPLETE THE ABOVE 20 REPS IN TWO SETS OF 10 REPS WITH 1-2 MINUTES BETWEEN...
WORKOUT: 5 Minute SPRINT!
" Fight Gone Back... Sprint Edition "
With a continuously running one minute clock perform max reps at each of the following five stations for one round... The clock will not stop when you are called to rotate to the next station so move quickly!
#1 Wall Ball Shots (14#/20#)
#2 Sumo Deadlift High Pull (53#/75#)
#3 Box Jump (20"/24")
#4 Push Press (53#/75#)
#5 Calories on the Rower
Make sure to keep adding all your reps up as you move from station to station and put your final total amount of reps on the board post workout...
We will start this WOD in a waterfall fashion if we have larger class numbers...
POST WOD: 10 Minutes
PVC Rolling & Lacrosse Ball Rolling
"Forging Elite Fitness In Midtown Omaha"
9 comments:
Deadlift - 93#
"Fight Gone Back" - 86 reps total
1. wall ball, 10#
2. high pull, 45#
3. box jump, short box w/bumper on top - don't know height
4. push press, 45#
5. row, 15 cals.
Fun work out! :D
-Crystal Stidham
245# x 20, 103
150# x 20 103 rx'd...dave
Deads@ 255#
FGB Sprint- 117 reps
Deads@260
Fgb sprint: 167
225# X 20...136 rx'd
153# DL x 20
84 reps rx'd
123# x 20
72 reps, 14#, 53#, short box w/ bumper, 43#
103# x 20 (too light)
10#, 12 in, 33# bar, 13 cal
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