Skill

Pushing Gymnastics/Aerobic Conditioning

On The 90secs x 10 (5 sets)

Minute 1 - 250m Row
Minute 2 - 10/6 Chest To Bar Pull Up

WOD

Active Recovery WOD

27 - 24 - 21 - 18 - 15 - 12 - 9

Abmat Situps
Glute Bridges with feet on 45lb plate
Lung Walk Steps (R+L=1) w/lite dumbbells front racked
Hollow Hold for amount of seconds in the round

Strength

Push Press/Jerk Complex

On The 2 Minute X 5 Sets

1 Pausing (dip) Push Press
2 Push Press
2 Push Jerk

Rd 1 @ 60%, rd 2 @ 65%, rd 3 @ 70%, rd 4 @ 70%, rd 5 @ 70%

Strength

Front Squat/Back Squat

On The 90secs x 10 sets @ 76% of Front Squat
Alternating every 90s:

2 Front Squats
4 Back Squats

WOD

30 - 20  10

Athlete of the Month

Julie Collins

 

Labor Day Team WOD

Teams of 3 - Max Calories on Bike/Rower

100m Relay Run
20 Medicine Ball Sit Ups to Wall each (2 work, 1 bike/row)
20 Burpees each (2 work, 1 bike/row)

WOD

AMRAP 30

Teams of 2

50 Calorie Row/Bike (25 each)
2 Rope Climbs (1 each)
20 Power Cleans (10 each, 95/65)
20 D Ball Slams (10 each, 50/30)
20 Pull Ups (10 each)

Skill

Gymnastics Push/Aerobic Conditioning

On The 2min x 8 sets (4 each)

Set 1 - 200m Run (sprint, time remaining is rest)
Set 2 - Max Strict Handstand Push Ups

WOD

Active Recovery WOD - NOT FOR TIME

100 cal Bike
2,000m Row
800m Run

Cash Out

50 Sit Ups
3x10 Barbell Curls
3x10 Tricep KickBacks w/Lite Dumbbell

Skill

Snatch Barbell Cycling

Warm Up:

5 x 3 Sotts Press
3 x 3 Snatch Drop

Then...

On The Minute x 5