WU: 

10 sets of 2 lunges + 2 Airsquats

then…

20 Rings rows

 

Strength:  Back Squat

3×15 @ 55% of 1rm

 

Cond:  "Macho Man"

Every 90sec for 10 rounds

3 Power Cleans

3 Front Squats

3 Jerks

*Warm up and choose your weight.  Focus is technique and breathing control as rounds pass.

 

Oly:  Work to heavy single (25 mins)

 

Cond:  Partner WOD

*one partner works at a time

 

21 DB Lunges 50/35

15 DB Snatch 50/35

9 DB Step ups 50/35, 24/20"

Then…

9 TTB

6 HSPU

3 Squat snatches 135/95

 

S – scale as needed

 

 

WU: 

30 Frankenstein

30 KB swings

30 Squat jumps for height

 

Strength: Deadlifts

4×10 @ 70% of 1rm

 

Cond: Open WOD 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 

Workout 15.3 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens 
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

 

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!

 

Gymnastics work

 

Cond:

"The Chief"

5 rounds

AMRAP 3

3 power cleans

6 push-ups

9 air squats

Rest 1 minute

 

RX: 135/95

S1: 95/65

S2: 65/45

WU: EMOM 6

10 v-ups

10 DB GTOH

 

Strength:

Deadlift 4 x 10 @ 68% of 1RM

 

Cond: 

WORKOUT 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period
 

Rx’d: (Ages 16-54) Men snatch 95 lb. Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups, may step over bar on the burpees