Friday, September 3, 2021

For Labor Day, Monday, September 6th we are offering an 8am and 9am class.  All other classes are canceled.  Have a safe and happy Labor Day weekend!

For time: 
3 Rope Climbs
9 Strict HSPU’s MRX 2/4” riser
15 V-ups MRX Military Anchored Sit-ups
5 Rope Climbs
15 Strict HSPU’s
30 V-ups
7 Rope Climbs
21 Strict HSPU’s
45 V-ups

24 thoughts on “Friday, September 3, 2021”

  1. Bench all with 65#
    WOD w/rope ascents, strict press, and anchored sit ups using arms
    6,19,14 rope ascents
    20# dumbbells first rd, 15# other 2 rds
    19:19

  2. Bench Press
    E2MOM (2 second pause at top and bottom)
    6 set of 3@205#, last set of 3@215#

    WOD:
    V-ups as written
    Strict HSPUs with 2 ab-mats
    Mixed rope climbs and strict pull-ups (combined total of 6 rope climbs and 42 strict pull-ups).

    Time: 16:14

  3. HPC
    5@85
    3@105
    1@ 125-145-155-165

    Home wod
    7 rounds:
    3 Bench Press @125# (2 sec pause top/bottom)
    8 cal AB
    14 Alt DB snatch 35#
    16 GHD’s
    30 plank hip taps

    27:52

  4. Bench press
    3 sets at 185
    3 sets at 205
    1 set at 215
    Wod
    3 RC
    9 SHSPU
    15 GHD
    5 RC
    15 SHSPU
    30 GHD
    7 RC
    21 SHSPU
    45 HSPU
    13:18

  5. Bench Press w/pauses @150#
    All 7 sets of 3 @150#

    WOD w/1 ab May for HSPUs; did all rope climbs
    38/45 V-ups at the cap
    20:07 for completion

    KP summer abs

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top