20 min to work to heavy load on the complex:

- Power Snatch

- Overhead Squat

- Hang Squat Snatch

- Squat Snatch

W.O.D.

6 min AMRAP:

- 7 Hang Snatch (85/125)

- 9 Lateral Bar Over Burpee

W.O.D.

6 RFT:

- 7 Ring Dips (Scale: Box Dips)

- 30 foot Handstand Walk (Scale: 30 Foot Bear Crawl)

- 21 KB Swings (35/53)

       

For Time: FRAN 21-15-9 - Thruster (65/95) - Pull Ups

After: 5-5-5-5 Squat Cleans

HERO WOD: "BARRAZA"

18 min AMRAP

- 200m Run

- 9 Deadlift (185/275)

- 6 Burpee Bar MU (Scale: Burpee Pull Ups)

           

W.O.D.

12 min AMRAP:

3/3. 6/6, 9/9...

- T2B

- Ab Mat Sit Ups

*If you have Ring MU, complete 1 MU after round 1, 2 MU after round 2, 3 after Round 3...

*If you don't have Ring MU, stay with the couplet

             

Strength:

Thruster: 8-7-6-5-4-3-2

W.O.D.

6 RFT:

- 10 Front Squat (55/75)

- 10 S2OH (55/75)

Remember that there is only one class today, at 10am.

Show up and be ready to move!

           

Partner Chipper:

- 200 DU (400 singles)

- 150 KB Swings (35/53)

- 100 Box Jumps (20/24)

- 50 Hang Cleans (95/135)

- 800m Med Ball Run (14/20)

*You may split the work however you want between partners, except you both run the 800m together.

       

Friday W.O.D.

2 Rounds of Max Reps:

- 3 min MU (Scale 1: Ring Dips, Scale 2: Box Dips)

2 min Rest

- 3 Min Power Clean (105/155)

2 min Rest

- 3 min Cal Row

2 min Rest

Labor Day W.O.D. Note

Remember that on Monday, 09/07 there will only be one workout at 10am!

Please show up and be ready to move!

     

Overhead Squat: 10-8-6-5-4

Back Squat 4-3-3-2-2

W.O.D.

8 min AMRAP:

- 21 WB (14/20)

- 7 Ring Push Ups (Scale: HR Push Ups)

       

Superset:

Strict Pull Ups (weight if you can) 8-6-4-3-3-3

Strict Press 8-6-4-3-3-3

W.O.D.

5 RFT:

- 7 Push Press (75/115)

- 7 Pull Ups

- 7 T2B

- 200m Run

       

W.O.D.

13 min AMRAP

- 5 KB Snatch R (35/53)

- 5 KB Snatch L (35/53)

- 5 KB Clean & Jerk R (35/53)

- 5 KB Clean & Jerk L (35/53)

- 20 KB Swing (35/53)

Dead Lift: 8 min to work to a heavy triple

W.O.D.

For Time: - 100 DU - 80 Walking Lunge Steps with Overhead Plate (25/45) - 60 BJ (20/24) - 40 DL (155/225) - 20 HSPU

     

Front Squat 9-7-5-3-3-Max Rep

W.O.D.

For Time: Triangle Couplet

15-10-6

- Thrusters (115/165) (Scale: 75/115)

- Bar MU (Scale: Strict pull ups)

     

10 Min EMOM 90m Shuttle Sprints (>                             (>                             (>

Start                       15m                         30m

(>                             (>                             (>

Start: Run to 15m cones and back to start, then run to 30m cones and back = 90m total

Draw chalk likes that connect the cones, must touch hand to the line every time they make a turn.

WOD:

3 RFT

400m Run

200m Med Ball Run (14/20)