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Old 05-05-2011, 09:49 PM   #1
Brandon Jeffries
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FGB Varient. What do you think?

Heavy Bag ( Strikes = Reps. No rep if hands drop below shoulders)
Heavy Bag Slams (100lbs bag)
Yoga Ball Clinch Knees (Strikes = Reps)
Tractor Tire Flips (about 200lbs for Reps)
Burpees (Reps)

Same Layout as Fight Gone Bad.
3 Sets of 5-1 minute rounds

Add the score of all 3 sets and divide by three to get you numbers.
Post that number along with your lowest Set score.


What do you guys think?
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Old 05-06-2011, 01:14 AM   #2
Pearse Shields
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Re: FGB Varient. What do you think?

First off, is a yoga ball similar to a swiss ball, or what? Also, striking the bag may wind up being less effective if people are concerned about numbers. It may encourage them to use light and fast strikes, rather than working on putting any power into it.
Otherwise, seems like a good circuit. I just don't like the idea of bringing scores into it. It may mean people substitute intensity for more reps.
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Old 05-06-2011, 07:05 AM   #3
Brandon Jeffries
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Re: FGB Varient. What do you think?

The score is there to keep people involved. Its hard enough to get them to do a WOD like this, let alone with no competition. And you are right, alot of times they dont hit as hard, but even then, you throw 60 light strikes with gloves on in 1 minute and tell me you're not winded. This 17 minute workout is for cardio and Vo2 Max. We practice form and technique after.
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Old 05-08-2011, 04:29 PM   #4
Troy Becker
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Re: FGB Varient. What do you think?

So long as it is understood and practiced that the strikes and slams must be powerful. A partner holding the bag and counting out loud (and not counting when/if a strike is too weak) would help.
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