warm up
400m run
air squat review
wall ball shots x 10
box jumps x 10
full kb swings x 10
abmat sit ups x 10
ghd back extensions x 10
workout
amrap in 5mins:
20# wall ball shots x 5
75# sumo deadlift high-pull x 5
2min rest
amrap in 5mins:
box jumps x 5
75# push press x 5
2min rest
max calories on rower for 2mins
1min rest
max calories on rower for 2mins
post total reps of each movement from each station
400m run
air squat review
wall ball shots x 10
box jumps x 10
full kb swings x 10
abmat sit ups x 10
ghd back extensions x 10
workout
amrap in 5mins:
20# wall ball shots x 5
75# sumo deadlift high-pull x 5
2min rest
amrap in 5mins:
box jumps x 5
75# push press x 5
2min rest
max calories on rower for 2mins
1min rest
max calories on rower for 2mins
post total reps of each movement from each station
6 comments:
Steve C. 190bw. rx. 73/70 65/65 47/44
Aaron H. 153bw. rx. 70/66 60/60 34/33
turbo. 158bw. rx. 75-75 / 67-65 / 37-36
Little known fact, FGB is actually an attempt (& a noteworthy effort I might add) to recreate the tramatic physical effects of being repeatedly pummelled by my Chuck Taylor as I walk all over you during a WOD.
Kohl.235bw. rx. 70-70/55-54/46-40
With every pound dropped the big man is just picking up more speed!!!!!
Good thing nobody has big egos at CFJAX.
Love ya guys! :)
I worked out in the 2/3 group tonight... and as small as I am I felt the egos slowly but surely, physically pushing me out of the gym...Jk Jk. Thanks for letting me come by and workout late.
P.S. 2/3 Boys do Atlantic Beach a favor and next time skip the jager.
Post a Comment