SUNDAY
WOD:
Sunday Fun Day!
MONDAY
Labor Day Hours: Open Gym 12:30-3:30 WOD @ 4 PM (only one class today)
WOD:
CONDITIONING
“LumberJack 20”
For Time:
20 Deadlift (275, 185)
Run 400m
20 Kettlebell Swings (70, 53)
Run 400m
20 Overhead Squats (115, 75)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar Pullups
Run 400m
20 Box Jumps (24″, 20″)
Run 400m
20 Dumbbell Squat Cleans (35, 25)
Run 400m
TUESDAY
WOD:
MOBILITY
Hamstring Stretch and Foam Rolling the Quads
STRENGTH
15 minutes to work up to a 6 Rep Max Back Squat
-then-
Not For Time:
3 x 500 meter Rows
20 Back Squats at 6 Rep Max
30 Glute Ham Raises
40 Strict Pull Ups
50 Weight Knee Tucks
Partition as needed
WEDNESDAY
WOD:
SKILL
Rope Climbs
CONDITIONING
For Time:
4 Rope Climbs
20 Handstand Push Ups
30 Box Jumps 30/24″
40 Wall Ball Shots 20/14#
10 Handstand Push Ups
15 Box Jumps 30/24″
20 Wall Ball Shots 20/14#
2 Rope Climbs
THURSDAY
WOD:
STRENGTH
12 minutes to work up to a 1 Rep Max Snatch
CONDITIONING
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round. Record total weight and time
FRIDAY
WOD:
STRENGTH
15 minutes to work to a 3 Rep Max Pause Front Squat (1 Second Pause)
CONDITIONING
5 Rounds for Time:
7 Power Cleans 135/95#
14 Push Ups
21 Toes to Bar
-Rest 1 minute-
SATURDAY
WOD:
STRENGTH
15 minutes to find a 3 Rep Max Bench Press
CONDITIONING
7 Minute AMRAP
400m Run
Max Effort Bench Press at 60% of 3 Rep Max Bench Press
-then-
7 Minute AMRAP
400m Run
Max Effort Push Ups