Tuesday, August 4: FGB + FCC = RESPECT

Here are the pictures, I'll tell you what we did later.


Nate did...

"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.

Nate: 283 (PR, prior PR 259)


Jacob did...

3 Rounds for time, rest as needed in between:

Round 1:
5 Flight stair run with punching bag, 75lbs
100' Tire Row Pull, 75lbs
100' Tire Drag, 75lbs
50 Push-ups

Jacob: 2:15

Round 2:
While wearing a 20lb Vest
5 Flight stair run with punching bag, 75lbs
100' Tire Row Pull, 75lbs
100' Tire Drag, 75lbs
50 Push-ups

Jacob: 3:36

Round 3:
While wearing a 40lb Vest
5 Flight stair run with punching bag, 75lbs
100' Tire Row Pull, 95lbs
100' Tire Drag, 95lbs
50 Push-ups

Jacob: 5:16


Shane did...

"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.

Shane: 210 (PR, prior PR 183)


Evan did...

3 Rounds for time, rest as needed in between:

Round 1:
While wearing turn-out gear and boots
5 Flight stair run with punching bag, 75lbs
100' Tire Pull, 75lbs
100' Tire Drag, 75lbs
30 Squats

Round 2:
While wearing turn-out gear, boots and air pack
5 Flight stair run with punching bag, 75lbs
100' Tire Pull, 75lbs
100' Tire Drag, 75lbs
30 Squats

Round 3:
While wearing turn-out gear, boots, air pack and 20lb weight vest
5 Flight stair run with punching bag, 75lbs
100' Tire Pull, 75lbs
100' Tire Drag, 75lbs
30 Squats

Evan 4:05