Recovery/mobility/open gym

 

Test 1: Pause OHS w/ pvc (30 secs)

Test 2: Wall facing squat (how close can you get)

 

2 rounds, 1 min each:

1) Y-stretch

2) Tricep overhead stretch

3) Ham pulls (touch toes)

4) Wall quad stretch

 

Retest 1: Pause OHS

Retest 2: Wall facing squat 

 

Open Gym

 

 

WU: 3 rounds 

10 Sumo DL high pulls (light weight)

10 BB bent over rows

 

Strength: Strict Press

4×10@70%

 

Cond: Partner WOD FT

5 Rounds

20/15 Cal Row

15 Burpee over rower

RX – 15 

S1 – 10, step overs

S2 – 5, step overs

*Partner A will finish both row and burpees before partner B begins round.  Scale burpees so that rounds finish around 2 mins.  Focus is intensity!

WU: 

Row 500m

15 bear complex (any weight)

 

Strength: Back Squat

4×10@70%

 

Cond: AMRAP 12

3 Dead lifts

2 Power cleans

1 Push jerk 

RX 155/105

S1 105/75

S2 75/45

Labor Day Partner WOD

 

For time:

Run 1 lap

50 box jumps/step-ups

Run 1 lap

50 burpees

Run 1 lap

50 sit-ups

Run 1 lap

50 wall balls

 

Partners must run together, split reps as needed

 

Join us after the WOD for a cook-out! BYOB and side dish to share!