Tires and old school CrossFit – Wed 8.30.17

 In W.O.D.

FGB is an old school workout that’s been around for a long time.  The first time I’m aware it was programmed was 12.01.04.   ‘405’ was the score to beat back then.  I still haven’t gotten close to that!

Skill:  10:00 Tire Flips.  Have fun!

Conditioning:  “Fight Gone Bad”.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds. The stations are:

1. Wall Ball: 20/ 14# to 10 ft target. (Reps)
2. Sumo Deadlift High Pull: 75/45# (Reps)
3. Box Jump: 20″ (Reps)
4. Push Press: 75/ 45# (Reps)
5. Row: calories (Calories)

Rest one minute after the rowing each round.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Stagger the starts in heats by allowing two minutes to pass and continue in the same order.  That way there is no complications at changing station to station and everyone does the same workout.

*Fitness and Health: Rx’d
**Performance:  “Championship” 5 rounds.  This workout was made for UFC Champion BJ Penn and there is an option to complete five 5 minute rounds instead of three.

Compare to 6.01.17

This is the final week for the August cause. For September, Sweat Angels is partnering with Rescue Bank. Rescue Bank provides food to rescue organizations so that they can focus on finding homes for each pet! Every check-in will help provide 4 bowls of food to a shelter animal. #care4animals

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