WOD~

OHS 5x1

FS 5x1

BS 5x1

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WOD~

Front Squats 3x3

Then....

21-15-9

SDHP (95/65#)

Lateral burpees

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WOD~

15 min to find max Shoulder Press

Then...

AMRP12

3 Power Clean

5 Front Squats

7 Push Jerks

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WOD~

FS 3x5

Then...

AMRP12

10 ground to overhead anyway (95/65#)

100m sprint

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WOD-
21-18-15-12-9-6-3
Front Squats (135#/95#)
Push ups

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LET THE BODIES HIT THE FLOOR!

The aftermath of Fight Gone Bad! Wasn't it fun???? I love this stuff!

WOD~
FS 3x5

THEN....

AMRP12

5 plyo push ups

10 KTE

15 Box Jumps

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Lucky number 7

WOD~

Front Squats 3x3

Then...

7 Rounds:

7 front squats (135 / 95#)

7 pull ups

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FGB movements!!

WOD~ Time to practice all the movements for FGB5. Speaking of, have you signed up yet? Register at http://www.fgb5.org/ under team name "the conviction".
3Rds:

20 SDHP

20 Wallball

20 Push Press

20 Box jumps

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You're going to miss us, aren't you?

SEPTEMBER 25, 2010 ~ SAVE THE DATE!

FIGHT GONE BAD FUNDRAISER

More details to follow.

http://www.fgb5.org/about

Ahhhhh.... The Great Abacos Islands.... what can I say, if we must, we must! I know you will all miss us. :) Remember to do your homework. It will be posted!

WOD~
Front Squat 5x5
Then...

Tabata mash up:
slam ball
burpees

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Fractured Fran

BZ's got some spring in him! Check out this video of him making a 55 3/4 inch box jump! Way to go!

WOD~ 1 Rep max front squat then....
AMRP15
10 Thrusters (95/65#)
10 Pull ups

Post weight sets and rounds to comments.