For time:
800 Meter run MRX 600 Meter run
42 Russian KB swings 70/55# MRX 55/35#
21 KB goblet squats
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800 Meter run MRX 600 Meter run
For Labor Day, Monday, September 7th, there will be a 6am and 9am class. All other classes are canceled.
BS
125/135/145/155/165
WOD 45# swing, 35# GS
18:01
Back squat 5×3: 135-145-155-165-175
WOD Rx: 14:22
Strength
225-245-265-285-305
WOD w/50cal bike I/s/o 800m
17:11
Back squat
3@ 145-155-165-175-190
Wod as rxd
Each set ub
12:23
Strength: Back Squat
3 @ 305#
18:42 Rx
Strength
135, 165, 185, 205, 225
WOD
62lb
24:02
Back squat up to 245#
WOD as RX’d
22:52
Strength
155-165-175-195-205
WOD Rx
15:10
E2:30MOM: 5×3 BS
3@225
3@245
3@265
3@275
3@225
Wod Rx’d
14:52
E2:30MOM: 5×3 BS
3@275
3@315
3@335
3@355
2@377
Wod Rx’d
20:37
Back Squat
E2:30MOM
3@275#
3@285#
3@295#
3@305#
3@315#
WOD
As Rx’d
Time: 17:03
Back Squat 3 @ 135/185/185/185/185
WOD w/
300m backwards run
70# RKBS
70# Reverse Lunges
16:57
3 rounds: 4:30 per round avg.
400m run
6 100lbs dball clean over shoulder
24 KB russian swings
8 strict pull-ups
5 minutes rest:
1 mile run: 7:30 recovery pace
strength 5 sets of 10 back rack lunges w/55#
WOD Modified
1500m bike
42 Russian KB swings 25#
22 KB goblet lunges 13#
30 Russian KB swings
16 KB goblet lunges
18 Russian KB swings
10 KB goblet lunges
1500m bike
14:18
E2:30MOM: 5×3 BS
215# w/ 2 sec pause
WOD RX
18:57
Warm today!
Back Squats
125/135/135/135/135
WOD
1600 bike
MRX KB
1600 Bike
14:27
Strength- Up to 205
WOD (53#): 19:46
Didn’t look as bad on paper.
Strength
235-285-315-335-355
WOD RX’d
19:17