Hey Guys!!!!
We will be open Sunday!!!! Dorian isn’t closing us down yet.
We will have 2 classes ONLY.
10am open Gym
11am Class
Please look out for IG, Wodify and your emails for Labor Day schedule updates.
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Teams of 2
2 Rounds
100 Wallballs 20/14
60 DeadLifts 155/105
40 Cal Bike
800m Run
“Bring Sally Up”
———–
5RFT
400m Run
25 Pop Squats
25 OH Lunges w/ plate
25 Lateral hops over Plate
*Rest 1min after each round
FINISER: 50 Atomic Sit-ups
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
7min
7/5 Cal AB
7 WB *light
7 Mtn Climbers on WB(14 total)
7 WB Ball Slams
—–
7min AMRAPs
7 V-Ups
7 Push-Ups
–Rest 2min–
B. 7 Box Jumps
7 Plate G2O
–Rest 2min–
C. 7KB Thruster
7 KB SDHP
–Rest 2min–
D. 7 KBS
7 Burpees
Every 7min for 28min
600m run
15 P. Cleans 155/105
20 dips
8min : With Partner
1- Easy Row
2-Inchworm to hollow across
floor
5 Bottom of burpees
Bear Crawl back to rower
——–
5Rds: Every 90s
Row: 150m Sprints
–Rest 5min–
Every 5min for 5Rds:
20/17 Cal AB
50m D-Ball/Sandbag Carry
13 Burpees Over Object
*can use other odd/heavy object
Max Effort 500m Row
18min amrap
50 Dubz
10 Front Squats 185/115
15 Pull ups
25 V-Ups
P. cleans
8min Emom
5-8 reps @ 155/105
For time
60 Single arm DB S2OH 50/35
40 Box Jumps 30/24
20/15 Cal Bike
Warm-Up
200m Run
Lunge walk across gym
200m Run
Burpee Broad jumps across gym
200m Run
50 Hollow Rocks
WOD
4rds
30s:20s:10s
2-DB OH Walk→Presses
Wall Squat–>Squat Jumps
Plank Hold–>Push-Ups
Curtsey Lunges–>lunge jumps
–1min Rest–
*Use DB for Wall Squat & Lunges
3rds: Max Reps
30s DB/BB Curls
30s DB/BB Rows
-1min Rest
Tabata
Dips
*Score is lowest number reps after 8 rds
Thruster
8min EMOM
7-10 reps @ 95/65lbs
14min amrap
20 Bar Hopping Burpees
15 Power Snatches 95/65
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