Mon. LABOR DAY 5/4/23
9:00, 10:00am ONLY
No Hero WOD, just hard work!!!
WOD
3 Rounds
2 mins each movement
1) Box Step ups w/ db (35/50)
2) cardio (bike, row, ski erg
3) KB Swings
4) Hanging L-ups
9:00, 10:00am ONLY
No Hero WOD, just hard work!!!
WOD
3 Rounds
2 mins each movement
1) Box Step ups w/ db (35/50)
2) cardio (bike, row, ski erg
3) KB Swings
4) Hanging L-ups
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus