In teams of three, complete each set of exercises in order, only one person working at any time:
Run 1 mile
Run 1 mile
45 Cleans 135#/95# (Post Elements: 95#/65#)
45 Ring Dips (Post Elements: Bar Dips)
45 Dead Lifts 225#/155# (Post Elements: 185#/125#)
45 HSPU’s (Post Elements: use 1 45-lb plate)
As an example: One person runs 1/4 or 1/2 mile, then the next person runs until 1 mile is completed by the team. Then start dividing up the pull-ups, then push ups, . . .
From Paul B., pictured below: “Just got back from a trip to the Tetons out in Wyoming where I climbed the North Face Direct route (shown in purple below) on the Grand Teton… for time: 20h:24m:18sec (car to car).”
Paul is joining us for Fight Gone Bad 6, the fundraiser, this Saturday at CFNYC. I asked him to answer a few questions about FGB:
1) Does FGB, the WOD, scare you? Yes. It makes me anxious.
2) If yes, which parts are the scariest? The minutes before the start and the middle of the 2nd round.
3) Do you know your current PR on it and do you think you’ll do better this time? I haven’t done FGB in a while or many times for that matter, my PR is 234. I think I’ll do better this time.
It’s not too late to join us for FGB6 this Saturday. If you want to join our team, click here. If you’d like to donate to one our participants instead, click here. Either way…THANKS!
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Here’s what’s on tap for Thursday’s WOD classes:
Cleans Sumo deadlift high pull 8-8-8
B: “Dirty Sanchez”
30 Handstand Pushups (Post Elements: 20)
20 Handstand Pushups (Post Elements: 15)
20 Pull-Ups (Post Elements: 15)
10 Handstand Pushups
30 Pull-Ups (Post Elements: 20)