WODS

In teams of two, alternating each movement, complete ten total rounds of: 10 Dumbbell Hang “Clusters” 10 Burpees Run 300 Meters (around back to beginning of big building) (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner…

A. Every minute on the minute for 3min: Muscle Cleans x 10-8-6 *10 on first minute, 8 on second, etc… + Every Minute on the Minute for 5 min: Above Knee Power Clean x 1-2 reps *Building + Every Minute…

A1. Bench Press with Pause; 3-4 reps x 4 sets, rest 45-60 A2. Single Arm DB Row (heavy); 6-8/arm x 4 sets, rest 45-60   B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders…

A1. DB Step-Ups (facing box alternating legs); 10/leg x 4 sets, rest 45sec A2. Ring Rows @2111; 10-12 reps x 4 sets, rest 45sec A3. Push-Ups @2011; 12-15 reps x 4 sets, rest 45sec   B. In teams of two,…

LABOR DAY WOD (CLASSES AT 9:30AM AND 10:30AM) “Hotshots 19 “ Team Variation   In Teams of 2, with one person working at a time   6 Rounds for time:   30 Med Ball Squats (20#/14#) 19 Power Cleans*…

Labor Day Gym Hours: 9:30am and 10:30am classes Only   In teams of two, with only one person working at a time, complete the following: 100 Wall Balls 100 Sandbag Squats (One bag per team) 400 Meter Overhead Carry (45/25…

Labor Day Gym Hours: 9:30am and 10:30am classes Only A. 15min Clean & Jerk Review + For time: 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups (jumping pull-ups for scaled) 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20…

Labor Day Gym Hours: 9:30am and 10:30am classes only.   A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated Pull-Ups x 6-12 reps or Rope Climb x 2 ascents Station 2 – 100’/side…

A1. Front Squat w/ 1-2sec pause; 3-4 reps x 4 sets, rest 45sec A2. Banded Face Pulls; 20 reps x 4 sets, rest 45sec A3. Double-Under Practice; 60 seconds or a challenging “unbroken number” x 4 sets, rest 45sec  …

A1. BB bench Press; 4-6 reps x 4 sets, rest 45sec A2. Single arm DB Row; 6-8/arm x 4 sets, rest 45sec   B. Every minute, on the minute, for 30 minutes: Minute 1 – 6 Burpees + 6 MB…

A. Every 90sec x 3 sets: 2 Overhead Squats @ 32X1 + Every 90sec x 3 sets: High Hang Snatch x 2 rep Or (High Hang Power Snatch + OHS) x 2reps + Every 90sec x 3 sets: Mid-thigh Snatch…

Five sets of “Barbara”: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats – Rest 3 minutes between sets, and pick up the next set where…

A. Every 3 minutes, for 18 minutes (6 sets): Snatch Balance + 3 Overhead Squats *Build to today’s heaviest snatch balance + 3 overhead squats.   B. For time: Alternating DB Snatch x 12 reps Box Jumps x 12 reps…

A1. Front-Racked Alternating Lunges; 8-10/leg x 3 sets, rest 60-90sec A2. Turkish Get-Ups; 2-3/arm x 3 sets, rest 60-90sec A3. Prone Planks; 60-90 seconds x 3 sets, rest 60-90sec   B. Complete as many rounds and reps as possible in…

A. Take 15 minutes to build to a tough 2 reps on Backsquat with 1-2sec pause at bottom *If the pause is not there it is a failed rep.   B1. Back Squat @85-90% of above; 3 reps w/ 1-2sec…

A1. Bench Press; 8 reps x 4 sets, rest 60sec A2. Ring Rows (1sec pause at top and bottom!); 8-10 reps x 4 sets, rest 60sec A3. Side Plank (Place DB on hip if able); 45sec/side x 4 sets, rest…

A. Every 2:30 minutes, for 12:30 minutes (5 sets): Push Press x 3-5 reps *Goal is to establish today’s 5-RM.   B. Every minute, on the minute, for 16 minutes: Even minutes – 10 Burpees Odd minutes – 5 Power…