Tag: wokouts

4 Rounds
:20 Leg Lifts
-:10 Rest

4 Rounds
:20 Plate Top Support Hold
-:10 rest

4 Rounds
:20 Ring Top Support
-:10 Rest
—
“Fallin'”
18:00 AMRAP
35 Wall Balls
8 Shuttle Runs
10 Ring Tuck to L Sit

Happy Labor Day! 9am Class only today

“Labor Union” Partner WOD
2 Rounds
50 Step Ups w/ Plate 45/35
100m Run w Plate
50 Plate Presses
100m Run w/ Plate
50 Plate Squats
100m Run w/ Plate
50 Plate Rows
100m Run w/ Plate

*alternate each rep (you go, I go). Run together
** I see no reason to put down the plate during this workout. “Fun” is mandatory!

Power Snatch
Every :90 x 10 Sets
2 Power Snatch, building from 60% to 2RM for the Day (not Touch and Go)

“Doody”
12:00 EMOM
min 1: 5 Power Snatch @ 75-80% of Above
min 2: 12 Lateral Burpees over Bar
min 3: 15 Toe to Bar

8-12 Kipping Pull-Ups or Butterfly Pull-Ups
Comp: Chest to Bar
L2: Banded Strict Pull-Ups
L1: Toenail Spot Pull-Ups

Strength Biased: 5-8 Strict Pull-Ups

“Zull”
14:00 AMRAP
5/5 Renegade Rows 50/35
10 Alternating DB Snatch
10/10 Single Arm DB Overhead Step Ups on a 35# Plate
20 Abmat Sit Ups

10:00 EMOM
1 Power Snatch
Start at 70% and work up to a heavy single for the day
—
Partner Wod
30-20-10
Snatch 135/95

50 Cal Echo Bike after each set

*1 Person working at a time

“Sam Said Run”
3 Rounds
32 Wall Balls 20/14
32 American KB Swings 53/35
10-20-30-40-50m Suicide Run