WOD-
Bench Press
10-5-3-2-1-1
*The sets above should be a max effort at each rep scheme
Then
As many rounds as possilbe in 12:00 of
Row 20(15) calories
15 Push ups
SPRINT-
AMRAP 30 min
100 AMSU
50 Devils Press
500′ Farmers Carry
50 DB Step Ups
AMRAP DB Hang Power Cleans w/ time remaining
****Every 3 min Run 200m
WOD-
For time:
Run 1600 meters
20 Wall balls 20#(14#)
30 Ab mat sit ups
Run 800 Meters
30 Wall balls 20#(14#)
40 Ab mat sit ups
Run 400 Meters
40 Wall balls 20#(14#)
50 Ab mat sit ups
Run 200 Meters
Post times to BTWB
Today, on this Labor Day, we will have an abbreviated schedule. Please see class times in MBO and be sure to reserve your spot.
What is Labor Day?
Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.
Why do we celebrate Labor Day?
The vital force of labor added materially to the highest standard of living and the greatest production the world has ever known and has brought us closer to the realization of our traditional ideals of economic and political democracy. It is appropriate, therefore, that the nation pays tribute on Labor Day to the creator of so much of the nation’s strength, freedom, and leadership — the American worker.
WOD-
For time:
1,000m Row
100 KB swing, 24kg(16kg)
100′ Handstand walk
Post times to BTWB
WOD-
As many rounds and reps as possible in 20 minutes of:
5 Strict pull-ups
50 Double unders
10 Single arm DB push press, right side, 40#(25#)
20 DB snatch, alternating, 40#(25#)
10 Single arm DB push press, left side, 40#(25#)
SPRINT-
24m EMOM
Min 1 – 100ft Prowler Push
Min 2 – :45 Battle Ropes
Min 3 – Slamball over the bar
Min 4 – 30 – 50 Double Unders
WOD-
Every 2 minutes x 10 sets:
1 push jerk + 1 split jerk
Then, 2 x max reps set:
Shoulder to overhead @ 60-65% of today’s heaviest
Rest 3 minutes between sets
SPRINT-
For time
30 DB Burpee Step Ups
Run 400m
20 DB Burpee Step Ups
Run 400m
10 DB Burpee Step Ups
Run 400m
We would like to congratulate Breton and Sasha who welcomed Naomi to their family on August 22nd. Sasha and Naomi are doing great and Breton is still a pain in the ass! Just kidding.
WOD-
For time:
30-20-10 reps of
Assault bike calories
Toes to bar
*10 Minute time cap
Rest 2 minutes
For time:
15-10-5
Burpees to a target
Overhead squat, 115#(75#)
*8 Minute time cap
Post times to BTWB
SPRINT-
For time:
Row 1,000m
40 Weighted sit-ups
40 KB swings, 53#(35#)
Row 750m
30 Weighted sit-ups
30 KB swings, 53#(35#)
Row 500m
20 Weighted sit-ups
20 KB swings, 53#(35#)
WOD-
Deadlift
2-2-2-2-2 @ 85-90% of 1RM
Then, 3 rounds for quality:
10 Barbell good morning
10 Overhead reverse lunge steps
SPRINT-
7 rounds for time
10 DB Hang Power Cleans (40/25)
10 Farmer Carry walking lunges
10 DB Push Press
10 Front Rack Walking Lunges
WOD-
4 Rounds for time:
400m Run
3 Legless rope climbs
7 Power snatch, 155#(105#)
Post to BTWB
SPRINT-
5 rounds
Row 500m / Bike 30 Cal
20 Medball Cleans
20 Pull Ups
Next Monday is Labor Day. We will have one class at 7:30 am and then Open Gym at 9:00. After that, we are closed for the day. Sprint members are welcome to come to the 7:30 am class or Open Gym.
WOD-
Back squat
2-2-2-2-2 @ 90-95% of 1RM
Then, 5 rounds for quality:
10 DB weighted step-ups, 24″(20″)
Followed immediately by 10 box jumps
Post loads to BTWB
SPRINT-
As many reps as possible in 14 minutes of:
2 DB snatch, 50#(35#)
2 Toes to bar
4 DB snatch, 50#(35#)
4 Toes to bar
*Continue adding 2 each round until 14 minutes.
WOD-
4 Rounds for max reps:
1 Minute max calories, assault bike
1 Minute max burpee box jump over, 24″(20″)
1 Minute max slam ball
Rest 1 minute
Post reps to BTWB
