Friday September 6 "Elizabeth"

Warm Up

Coaches Choice

Skill

Movement demo

Metcon

"ELIZABETH"

21-15-9

Squat Clean (135/95)

Ring Dips

Thursday September 5 "Max OHS"

Warm Up

Group Dynamic

Skill

OHS (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

"ANNIE"

50-40-30-20-10

Double Unders

Sit-ups

Post WOD

100 Push-ups

Wednesday September 4

Warm Up

Group Dynamic

Pick a Tabata:

Ab Mat Sit-ups

Evil Wheels

Hollow Rocks

Skill

Movement demo

Metcon

"CHRISTINE"

3 rnds:

500 m Row

12 Deadlift (Body Weight)

21 Box Jumps

Tuesday September 3 "Max Snatch"

Warm Up

Group Dynamic

Skill

Squat Snatch (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

"GRACE"

30 reps:

Clean & Jerk (135/95)

Labor Day Partner WOD

There will only be a 9 am WOD on Labor Day.

Warm Up

Warm-up on your own

Skill

Movement Demo

Metcon

With a partner:

100 m Run

10 Muscle-ups

200 m Run

20 HSPU

300 m Run

30 OHS (bar)

400 m Run

40 SDHP (bar)

500 m Run

50 Pull-ups

600 m Run

60 Push-ups

700 m Run

70 Swings (55/35)

800 m Run

80 Burpees

900 m Run

90 Thrusters (bar)

1000 m Run

100 Squats

*Only 1 person works at a time

*Break up the reps and the runs any way you want

Saturday August 30

Labor Day WOD

We will only have a 9:00 am class on Labor Day.  It will be a partner wod and will be posted on Sunday.

Warm Up

Group Dynamic

Skill

Every 30 seconds for 5 mins do 1 rep Power Snatch, 1 rep Hang Snatch, and 1 rep OHS @ 60% Power Snatch 1 rm

Metcon

400 m Run

5 rnds:

5 Power Cleans

10 Goblet Squats (55/35)

15 KB Swings

400 m Run

Power Clean Weight
Rx- 205/155
B - 185/135
C - 155/115
D - 135/95

Friday August 30 "Max Effort Push Press"

Warm Up

Group Dynamic

Skill

Push Press (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

AMRAP 7

3 Push Press (75% 1rm)

6 Deck Squats

9 Push-ups