WOD

General warm up Then.., Clean or Snatch warm-up Then.., 30min. Running Clock… “Jerry” 1mile Run (200m intervals) 2000m Row (200m intervals) 1mile Run (200m intervals) immediately into; 30 Power Clean and Jerks OR Snatches (50%) 30 at (60%) 30 at (70%) Max Reps at (80%) Pick a weight to start with that you can do…

General Warm-up Then…, 10 Back Rack Lunges *5 reps on each leg. Build in weight and take your time descending. No super fast reps. Immediately into; 10 single leg deadlifts *Back foot elevated on 20″ box or bench. Start with your weaker leg first. ?gainz -Rest 2min. between sets -Repeat for 5 sets Rest 5…

General Warm--up Then.., 4 sets of: Standing Behind the Neck Press 20X0; 10,10,8,6 (Build) Immediately into Dual RKBS x20 reps 53/35 Then..., 3 sets of Single Arm DB Complex 1 SA DB Press 3 SA DB Push Press 5 SA DB Push Jerk Immediately into, Deadlift TnG; 10,10,8,6 (Build) Then.., EMOM x 10min (Both in...

Complete Four Sets NFT 10 E/L Deadbugs, 14# :20 Handstand Hold   :30 Wall Sit Then.., Snatch Warm--up Then.., Every 3min. x 5 Rounds: 250m Row 1 Hang Snatch (Building) *trying to hit a max on the last round. Then…, Front Squat - 5s x 3r @ 30X0 (Building) Then.. Complete Two Sets: AMRAP In...

2 Rounds Of: Single Arm KBS x 10 E/S @ 53/35# or RKB 20 Burpee (Perfect Form) x 8 Banded Pull Aparts (Supine Grip) x 15 Then... 5 Rounds: 5 Hang Power Cleans (Building) 30sec. transition to: 5 Bench Press (Building) 30sec. transition to: 1min. of Max cals on the Assault Bike 30sec. transition to:...

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