Big Gun

Saturday May 5 2018


Come out and join us for our Community WOD at 8:15.   

Make it a great Saturday!
1.) Big Gun
Run 1 mile
30 Kettle Bell Swings (American) 2/1.5 pood
30 Handstand Push-ups
Run 1 mile
*2.) 3 Split Jerk @ approx 70% every 2 minutes for 12 minutes
Note: use c&j 1rm for percentage 
*3.) 3 rounds
10 Strict Chest to Bar Pull-ups
100 Double Unders
*4.) 25 GHD Sit-ups
10 Bar Muscle Ups
20 GHD Sit-ups
8 Bar Muscle Ups
15 GHD Sit-ups
6 Bar Muscle Ups
10 GHD Sit-ups
4 Bar Muscle Ups
5 GHD Sit-ups
2 Bar Muscle Ups
*5.) 50 Back Extension 
Note: slow and precise
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Sj @105. Ghd& bmu do e
Free wod
22:20 HSPU w 45 and ab mat and #3 extra credit
21:14 rx
3&4 extra credit
Community wod w/ tom and Aj
Split jerks @ 115#; ghd/bmu ✅
1st distance run since surgery #5... slow but NO pain. :) ps. Damn there are some fast folks at CFGB. 🏃🏼‍♀️💨, GHD/ring dips, 30 back ext. Pps. Thanks Ryan for being a miracle worker on my shoulder. 🙌🏻
6:29 first mile / 20-10 American kettlebell swings / 15-10-5 HSPUs / Second mile as fast as possible / *2.) 6x3 split jerks @ 225# no fails but I would have received some red lights in a weightlifting meet / *4.) complete in approximately 15 minutes with bar MU doubles / 30-20 barbell arm curls
1600m SkiErg (7:34/731)/#35 KBS (almost Am)/inverted elbow wiggles. Nice cardio sandwich with a little skilz test.
Didn't look. Whups
7 minute first mile then I walked outside after the second mile so didn't catch final time lol