Week 5 Workout – Sunday August 17th


IhateFGB

New skills

  • Goblet Squat 
  • Box Jump / Step-ups 
  • Floor Press 

Skill review

  • Thrusters
  • Sumo-deadlift high pull
  • Rowing for Calories 

Warm Up 

2 Rounds 

  • 200m run 
  • 10 arm cirlcles
  • 10 frankenstein kicks
  • 10 walking lunges 

Workout of the Day 

Fight Gone Bad (modified) 

3 rounds for max repetitions 

  • 1 min thrusters 
  • 1 min sumo dead-lift high-pull 
  • 1 min box jumps or step-ups 
  • 1 min row for calories 
  • 1 min rest 

 

After WOD Sesh coached by AJ:

– Skills

  • KW OHS 
  • Sotts press
  • narrow grip overhead squats
  • Hand-stand hold, active shoulders 
  • Snatches from blocks

WOD 

3 rounds (2 mins rest after each round) 

  • 500m row
  • 10 reps each arm – KB Overhead squats (15#) 
  • 200m run
  • 10 Overhead Squats (95#) 

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