Tag: Workout

400m Run
50 Ring Rows
50 Push Ups
660m Run
50 Pull Ups
50 True Push Ups
400m Run

*partition reps any way needed to keep moving.

Every Min on the Min for 10:00 (using light weight increasing to moderate weight)
Odd:
1 Clean Pull
1 Power Clean
2 Jerks

Even:
1 Clean Pull
1 Squat Clean
2 Jerks
-then-

16:00 to Find a 1 Rep Max Clean and Jerk

50-40-30-20-10
American KB Swings 53/35
KB Walking Lunge 53/35

“Never Forget”
In honor of everyone who lost their lives on 9/11 and the first responders who answered the call that morning.

9 Rounds
110m Run
1 Round of D.T.
-12 Deadlifts 155/105
-9 Hang Power Cleans
-6 Push Jerks

Can be done with a partner (1 person working at a time, split reps as needed, run together)

22:00 to complete as much as possible
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

-2:00 Rest-…then

20 Unbroken Double Unders
5 Knees to Elbows
40 Unbroken Double Unders
10 Knees to Elbows
60 Unbroken Double Unders
15 Knees to Elbows
80 Unbroken Double Unders
20 Knees to Elbows
100 Unbroken Double Unders
25 Knees to Elbows

Snatch Balance
3-3-3

Hang Squat Snatch
3-3-3

Squat Snatch
3-3-3-3-3

10 Wall Walks
50 Single Arm Dumbbell Deadlifts, 50/35
8 Wall Walks
50 Single Arm Dumbbell Hang Power Cleans
6 Wall Walks
50 Single Arm Dumbbell Front Squats
4 Wall Walks
50 Single Arm Dumbbell Thrusters
2 Wall Walks

4 Rounds (each for time)
250m Row
12 Burpee Pull Ups (Bar above reach)
200 Run
-rest approx. 2:00-

9Am Class Only, today! Happy Labor Day, Kru

“Labor Unions” 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 a MANDATORY!

LABOR DAY MONDAY!!! 9AM CLASS ONLY!

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Todays Partner Workout:

One person working while other “rests”

60 Box Over Burpees 24″ for all (can use hands)
-Partner “rests” in a Double KB Front Rack Hold (as heavy as possible)

80 Cal Echo Bike
-Partner “rests” in a Handstand Hold-

100 Thrusters 45/35
-Partner “rests” in a rest position