GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Go For Broke Today!

October 24, 2018

Todays metcon is a gnarly one. Don't ever stop and stare at either of these movements. Move with a purpose and never lose focus. Once you start at the pace you should you're going to want to slow down and stop, don't listen to that voice. Push forward and know what you set out to do!

 

October 24, 2018

 

0:00-5:00

   Easy Bike or Row

5:00-20:00

   50m single arm front rack KB carry (each arm)

   50m single arm OH carry (each arm)

   10 light single arm thrusters with a pause in the bottom (5L/5R)

   5 Box Jumps (increasing in height)

20:00-35:00

   For time
   5 Rounds:
   10 BBJO, 24/20
   10 Thrusters, 95/65

35:00-40:00
   Easy Bike or Row

40:00-50:00
   AMRAP
   Sets of 5 unbroken deficit push-ups into 10 unbroken banded tricep extensions.

 

Let us know how you do in the comments below!

 

 

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