Specialty

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Dumbbell Bench Press
10-10-10-Max
Warm-up with push-ups, then quickly work up to heavy DBs and go for a max set. Do NOT drop DBs.

Dumbbell Flyes
10-10
Ensure full ROM

WOD

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

M – As written.
F – 14# Ball/9′ target, 45# Bars, 20″ Box

Elements

FGB Style
– Air Squats
– KB SDHP 35/25#
– Step-ups 20/16″
– DB Push-press 20s/15s
– Row (Calories)
– Rest