Stretch/Mobility/Skill of Choice
Strict Press - 5x5 @ 75%, DB Box Step Ups - 5x10 (ec)
AMRAP 4: 25/20 Ski for Cal, 20 Russian KB Swings (71/53), DUs for Reps, Rest 2 Minutes, AMRAP 4: 20 Russian KB Swings, 100 DUs, Ski for Cals, Rest 2 Minutes, AMRAP 4: 25/20 Ski for Cal, 20 Russian KB Swings (71/53), DUs for Reps
Stretch/Mobility/Skill of Choice
Deadlift - 5x5 @ 75%, Double DB/KB Rows - 5x8
"20 Questions" For Time, 20 Power Cleans (95/65), 20 Thrusters, 20 Push Press, 20 Hang Power Snatches, 20 OHS, 20 Front Squats, Starting with 5 Burpees and EMOM
9/11 Tribute WOD, "343", honoring the 343 firefighters who died on 9/11
In Partners For Time: 100 Deadlifts (155/105), 100 Wall Balls (20/14), 100 Box Jump Overs (24/20), 43 HSPUs, Directly Into, 4 Rounds, 9 Squat Cleans (155/105), 11 C2B Pull Ups, 9 American KB Swings (53/35), 11 Push Ups (you go, I go, splitting reps, no sharing equipment)
Stretch/Mobility/Skill of Choice
Optional Strength Post WOD: 3 Rounds, 30 Russian Twists (ec), 30 Mountain Climbers (ec), 1:00 Plank
For Time: Ski 1 Mile, Run 1 Mile, Row 1 Mile
Stretch/Mobility/Skill of Choice
Deadlift - 5x1 @ 80%, Ring Dips - 10->1
AMRAP 12: 100 DUs (200 Singles), 10 T2B, 20 Plank Row (50/35 ec), 30 DB Lunges (ec)
Stretch/Mobility/Skill of Choice
EMOM 20: 1. Front Squat - 3 @ 75%, 2. 2 TGUs (right side), 3. 2 TGUs (left side), 4. :20 Hollow Body Hold, 10 Alternating Leg V-Ups
EMOM 8: 3 Clean and Jerks (185/125), Bar Facing Burpees for Reps
Stretch/Mobility/Skill of Choice
For Time: Row 1000m, Rest 3 Minutes, Row 750m, Rest 2 Minutes, Row 500m, Rest 1 Minute, Row 250m
For Time: 4 Rounds, 10 Strict Pull Ups, Handstand Walk (pole to pole and back) (scale 3 Wall Walks w/3 Shoulder or Hand Taps on each side)
"John Lewis" For Time: 2 Rounds of: 21 Push-Ups, 40 Sit-Ups, Directly Into: 80 Alt. DB Snatches (ec 50/35), Then, 7 Rounds of: 17 Air Squats, 20 Double-Unders, Finally: 80 DB Box Step-Ups (50/35, 24/20)
Happy Labor Day! 7:30am and 9am classes only!
For Time: "Oh No Curtis P" For Time: 100 Curtis P's
Stretch/Mobility/Skill of Choice
Snatch - 5x3 @ 75%
AMRAP 5: Row Cal 40/30, 200m Run, Sprawls for Reps, Rest 2 Minutes, AMRAP 4: Row Cal 35/26, Run 100m, Sprawls for Reps, Rest 2 Minutes, AMRAP 3: Row Cal 30/22, Run 100m, Sprawls for Reps