Do not talk about Fight Club!!!
First timer???
YOU HAVE TO FIGHT!
Good movie...scary workout!!!
Warm-Up
Mobilize
3 Rnds:
60s Light Bike
3 Scap Retractions + 5 Strict Pull Ups
7 Push Ups
9 Air Squats
30s Alt. Sampson Stretch
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3 Rnds ~
5 Russian BB Makers
4 Alt. Spidey & Reach (ea)
3 Walkouts
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C & J BB Warm Up
2-3 Rnds (increase wt in rnds 2&3...just a little)
5 Good AM's
5 DL
5 Hang Muscle Cleans
3 Strict Press
3 Push Press
3 Push Jerk
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C & J Technique
On the 2m x 7:
3-Pos. Clean (Pockets-Knee-Floor)
Push Jerk
Split Jerk
~ Climb to heavy load
(DO NOT exceed 80%)
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BOX SQUAT
Set Box just above parallel...
Build to a Heavy 1-Rep
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FIGHT CLUB
3 Rnds for REPS:
60s @ Each Exercise
Thrusters (95/65)
Power Cleans (95/65)
Box Jump Overs (24/20)
Pull Ups (chin over)
Calorie Bike
60s REST b/t Rnds
Pre-Wod Thoughts...
Lots of strategy here folks...think this one thru! Pacing is far better than going balls-out right away and falling way off...Although, you may fall way off anyway! Leave yourself some gas for the 3rd round!!!
Post-Wod Thoughts...
Keep moving...try to get thru and breath...WOW...everyone has a plan, until you get punched in the face!!!
Syd ~ 135# / xx / 214 Reps
Val ~ 85# / 185# / 184 Reps
Z.Wendt ~ 195# / 425# / 219 Reps
tb ~ 195# / 340# / 229 Reps
#'s Breakdown HERE
May we be holy as You are holy.
sb - 125# / 275# (most I've had on my back in years. 20# box. First time doing box squats)
ReplyDeleteF.C. = 277 reps (65# / 20" Most gassed I've ever been.)
#1 = 20-20-20-20-14
#2 = 20-20-20-17-14
#3 = 20-20-20-17-15
THAT, my friend, is ridiculously impressive!!!
ReplyDeleteWish I would have witnessed that little dozy with you!!! Great work!!!