Focus:
10 min EMOM
Min 1 – 5 HSPU/Pike Push Ups
Min 2 – 3 – 5 reps Strict Pull Ups/C2B

WOD:
5 x 3 min AMRAP w/ 1 min rest
3 C2B
6 Alt Hang DB Snatch
90 DU’s

Labor Day Schedule: Only class is at 9:30am

Focus:
Run Drills

WOD:
1 mile Run
100 push ups
20 min Cap

Compare to Times of August 8th
when broke into 4 rds

Focus:
3RM
Front Squat

WOD:
For Time:
2-4-6-8-10-8-6-4-2
Front Squat 145/100
Push Press

Finisher
Tabata
Push Ups
Tabata
Air Squats

Focus:
Pistol Progressions
3 Rounds for Quailty
10/10 High Step Ups
10 Candlestick Rolls
10 Narrow (feet together) Squats

WOD:
Cindy or Mary
20 Min AMRAP
5 Pull Ups Cindy / 5 HSPU Mary
10 Push Ups Cindy / 10 Alt Pistols Mary
15 Air Squats Cindy / 15 Pull Ups

Accessory
50 Banded Hmstring curls
50 Spanish Squats

Focus:

15 minutes to find 1 RM Clean & Jerk

rest 5 minutes directly into WOD

WOD:

5x2min Amrap

1 min rest

5 Clean & Jerk 135/95

Max Bar Facing Burpees

Score is burpees

Finisher

30 Sec on 30 sec off x 6

Max Cal Ski Erg

Focus:

6 Sets

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Power Snatch

1 Snatch

WOD:

14 min AMRAP

21 Wall Balls 20/14lbs

15 Power Snatch 115/75lbs

9 T2B

Accessory
T,Y,W’s
3x10

Focus:

10 min EMOM

Min 1 – 3 – 5 Strict Pull Ups

Min 2 – 30 sec Handstand Hold

WOD:

5x2min Amrap with 1 Min Rest

35 DU

7 HSPU

Accessory

50 Spanish Squats

50 Lunges

25 Calve Raises

25 V-ups

Focus:

5 Sets

1 Deadlift

1 Clean Pull

1 Power Clean

1 Clean

1 Front Squat

WOD:

5 Rounds for Time

10 Burpees over Bar’

10 Hang Power Cleans 135/95

500m Row

Recovery:

800m Walk

Focus:
GHD Hip Extensions
or Hamstring Crampers
20-20-20

WOD:
16 min AMRAP
200m Run
10 Power Snatch
8 Stone to Shoulder
6 T2B

Accessory:

Bandy Good Mornings x 100

Focus:

Dumbbell Bench Press

4 x 10

WOD:

Tabata of Each

Pistols

HSPUs

Wall Balls 

Pull-Ups

Recovery:

2min Dragon Left

1min Puppy Stretch

2min Frog Stretch

1min Cobra

1min Dragon Right