9.3.18 WOD
Labor Day Wod! Dynamic warm-up Then… 3 Rounds: 1000m Row 100 Double Unders 100 Russian Twists w/35/20 Db (1-2count) 1 Mile Run (800m+800m)
Labor Day Wod! Dynamic warm-up Then… 3 Rounds: 1000m Row 100 Double Unders 100 Russian Twists w/35/20 Db (1-2count) 1 Mile Run (800m+800m)
Labor Schedule: 8am, 9am and 10am classes only General warm-up Then…, 15min to Power Clean a heavy 1 rep Then.., 30min AMRAP 100 cal row 15 Box step ups 30/24 15 Burpees
Labor Schedule: 8am, 9am and 10am classes only. With a running clock: With a partner…. …at the 0:00 AMRAP 8: 20 Cal Row 30 American KB Swings 70/53 2min rest …at the 10:00 AMRAP 8: 20 Cal Assault Bike 30 SDHP’s 115/75 2min rest …at the 20:00 AMRAP 8: 30 Cal Assault Bike 20 Front…
Labor Schedule: 8am, 9am and 10am classes only. General Warm-up Then…, Every 7min. x 5 rounds: 400m Run 400m Row 10 DB Power Cleans 50/30 10 Alt. DB Snatches 50/30 10 DB Box Step Overs 20” (one Db) Rx : 12 reps Then…, Build to 3 rep Max Overhead Squat. @32X1.
General Warm-up Then.., 4 Rounds: 1min. of Max Cal Ski (Goal: 15+) 15sec. Transition 1min. of Max DB Bench Press 50/30+ 15sec. Transition 1min. of Max GHD situps or Russian twist 35/25 Rest 90sec and HYDRATE!! Then… 4 -5 Rounds: 10 BB Lateral Lunges on each leg (20 total) 95/65 25 Heavy KBS 88/70
General warm-up Then.., For Time: 2 Rounds: 50 Cal Row 25 Snatches 135/95 2 Rounds: 400m Run (100m intervals) 25 Clean and Jerks 135/95 2 Rounds: 50 Cal Assault Bike 25 Thrusters 135/95 *No rest between sections. Only 1 person works at a time. Teams of 2. This is going to be a spicy one!…