WOD for Thursday 8-6-15. Track work at 5:45 AM.

August 6, 2015

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Our Weekly track session IS happening. Ashley HS track. 545 AM. Amber R. is running the show while Kate does hill work in New Hampshire. The workout is something along the lines of 2×200, 2×400, 2×800 and back down again. But there’s more to it than that. I took mental notes but should’ve written it down. Suffice to say, show up and train and you’ll get faster. All are welcome and if you are slow you won;t be holding anyone back.

Heavy Fight Gone Bad

3 five minute rounds.  5 actions per round 1 minute each action for max reps.  In order as follows:

Wallballs to 20/14lbs to 11 and 10 feet.

Sumo Deadlift High Pulls 95/65

Box Jumps 24/20

Push Press 95/65

Row w/damper set at 10/8

Score is max reps.  Video HERE.  The order in the video does not match ours and the weights are lighter, but the movement standards are the same.



  1. Track is happening as well, under the guidance of the lovely and very speedy Amber rogers. 5:45am

  2. 230 RX. 92, 63, 75. Hard to recover from the 1st round. I should have paced better

  3. 141rx

  4. 156 RX
    much lower score than the regular FGB

  5. Shelby 223 and Andrea 258 I believe.

    • Thanks, Brock! ~ A

  6. Thursday
    230 rx

  7. 220 Rx

  8. 180rx

  9. 176, used 14LBS wb and tried 11 ft line… just turrible

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