W.O.D.

"Live By":

- Snatch (75/115)

- T2B

Start with 2 Snatch, 2 T2B on Minute 1

3 Snatch, 3 T2B on Minute 2...

And continue adding reps until you cannot complete the work within the minute

           

8 min 5 Rep Back Squat EMOM

2 min Rest

8 min 3-5 Rep HSPU Negative EMOM

 

W.O.D

5 min AMRAP:

4 Bar over facing burpees

4 Front Squat (95/135)

         

W.O.D.

4 min AMRAP: - 6 C2B - 10 Clean & Jerk (75/115)

2 min Rest

4 min AMRAP: - 8 C2B - 8 Clean & Jerk (85/125)

2 min Rest

4 min AMRAP: - 10 C2B - 6 Clean & Jerk (95/135)

           

Strength:

Front Rack Walking Lunge Strength:

14-12-10-8-6

 

W.O.D.

12 min AMRAP

800m run Buy-in

- 14 WB (14/20)

- 12 DL (95/135)

- 10 Front Rack Lunge Steps (95/135)

         

Team WOD - in teams of 3!

7 RFT:

- 10 Hang Cleans (95/135)

- 30 DU (Scale 60 singles)

- 1 Rope Climb (Comp: Legless)

*Everyone begins on the hang cleans, once the 1st person has completed their hang cleans, then move the DUs, and the next person begins on their Hang Cleans. You begin rotating through once the movement in front of you is open.  You are done when everyone has completed 7 rounds.

       

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)