Labor Day WOD
There will only be one class in honor of Labor Day. Please join us at 9:00am to complete
“Hotshots 19”
6 Rounds
30 Air Squats
19 Power Clean #135/#95
7 Strict Pull Ups
Run 400M
Post loads and times to comments.
Partner WOD
In Teams of 2:
4 Rounds
Run 1,000M
40 Pull Ups
Row 1,000M
20 Power Snatch #135/#95
Post partners and times to comments.
WOD
A.1 Clean-
1 Power Clean EMOM x 5
Rest 2 Minutes
1 Squat Clean EMOM x 5
A.2
5 Rounds
Run 400M
Rest 2:1
A.3
3 Rounds
20 GHDSU
20 Hip Bridge
Post loads and times to comments.
WOD
A.1 OPT Repeatability Test
3 Rounds
100% Effort
Row 250M
10 KB Swings #70/#53
10 Burpees
10 KB Swings
Row 250M
Rest 12 Minutes Between Rounds
A.2
3 Rounds (not for time)
:20 L- Sit
10 Ring Dips
20 Hip Extensions
Post times to comments.
WOD
A.1 Snatch
1 Power Snatch EMOM x 5
Rest 2 Minutes
1 Full Snatch EMOM x 5
A.2
“Mini Pennies”
6 Squat Cleans #165/#115
9 Chest 2 Bar Pull UPs
Run 200M
6 Squat Cleans
9 Chest 2 Bar Pull Ups
Run 200M
6 Squat Cleans
9 Chest 2 Bar Pull Ups
Run 200M
6 Squat Cleans
9 Chest 2 Bar Pull Ups
Post loads and times to comments.
WOD
A.1 Push Press – 5, 5, 5, 5, 5
A. 2
10 Minute AMRAP
3 Box Jump Over #24/#20
3 HSPU
6 Box Jump Over
6 HSPU
9 Box Jump Over
9 HSPU
12 Box Jump Over
12 HSPU
Increase by 3 reps every round.
A.3
3 x 20 Weighted Sit Ups
Post loads and rounds completed to comments.