Squad WOD
AMRAP 12 w/ Partner – Alternate Full Rounds
400m Team Run (FX: 300m)
into…
40 Double Unders
5 Snatches (95/65) (FX: 75/55) (RX+: 115/80, Unbroken)
Rest 6:00
AMRAP 12 w/ Partner – Alternate Full Rounds
25 Synchro Bar Facing Burpees (FX: 15)
into…
100m Run
5 Cleans (115/80) (FX: 95/65) (RX+: 135/95, Unbroken)
Labor Day Weekend Schedule — Reserve your spot today!
Saturday
Open Gym: 7:30 – 9 AM
Squad WOD: 9 & 10 AM
Sunday
WOD: 9 AM ONLY
Yoga: 10:15 AM
Monday, Labor Day
Open Gym: 7:30 – 9 AM
WOD: 9 AM ONLY
Strength
Every 1:30, 4 Rounds
1) 100′ Sandbag Bear Hug Carry
2) 8-12 Alternating Pistols (FX: 8/8 Lateral Box Step Ups)
3) 6-8 Strict Handstand Push-Ups (FX: Abmat/Pike/Box)
Conditioning
AMRAP 8
2-4-6-8, etc.
Sit-Ups
Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)
Single Dumbbell Thrusters (50/35) (FX: 35/20) (RX+: 70/50)
*Alternate arms each round
*Ex. 2 Lunges (L), 2 Thrusters (L), 4 Lunges (R), 4 Thrusters (R), 6 Lunges (L), etc.
Labor Day Weekend Schedule — Reserve your spot today!
Saturday
Open Gym: 7:30 – 9 AM
Squad WOD: 9 & 10 AM
Sunday
WOD: 9 AM ONLY
Yoga: 10:15 AM
Monday, Labor Day
Open Gym: 7:30 – 9 AM
WOD: 9 AM ONLY
Strength
Every 3:00, 4 Sets
6 Bench Press
1-2) 70-75%
3-4) 75-80%
Superset Accessory (3+ out of 4 sets)
15 Banded High Row + External Rotation
Conditioning
3 Rounds For Time:
600m Run (FX: 400m)
20 Pull-Ups (FX: 15) (RX+: 25)
*18:00 Cap
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Strength
Every 3:00, 5 Sets
1 Deadstop Deadlift + 3 Deadlifts (75-80%)
FX:
5 Deadlifts
1) 65-70%
2-5) 70-75%
Superset Accessory (3+ out of 4 sets)
~1:00 Ankle Circles on Foam Roller
Conditioning
For Time:
500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)
150 Double Unders (FX: 100)
500/400m Row (FX: 400/300m) (RX+: 550/450m)
*8:00 Cap
Strength
Every 2:30, 6 Sets
1-3) 1 Split Jerk + 3 Jerk Balances (50-55%)
4) 3 Split Jerks (65-70%)
5) 3 Split Jerks (70-75%)
6) 3 Split Jerks (75-80%)
Conditioning
For Time:
15-12-9
Box Jumps (30/24) (FX: 24/20)
Shoulder to Overhead (155/105) (FX: 115/80) (RX+: 185/125)
*3 Wall Walks after each round (FX: 2) (RX: 4)
*10:00 Cap
