WOD

Strict Press(Rack) Find a 1RM
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WOD

Hang Power Clean(135#-M/95#-W)
C2B Pull Up
Thruster          15-12-9-6 Reps of Each:
T2B
Double Under-50, 40, 30, 20

For Time: (25min Cap)
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WOD

Friday Open Gym: 830am-11am & 4pm-7pm:
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3 Rounds of:

Assault Bike-30cal
600M Run
Pull Up-15
Deadlift-10(255#-M/175#-W)

For Time:
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2 Rounds Of:

Double Under-60
Wall Ball-50(20#-M/14#-W)
600M Run
Target Burpee-40
Hand Release Push Up-30

For Time:
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SWOD

Tire Flip-20 @AHAP
2KB Front Rack Carry 200M
Tire Flip-20
2KB OH Walk 200M
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WOD

4min EMOM of

3 T&G Cleans Start @65% Add Weight

4min EMON of

2 T&G Clean Add Weight

1min Rest, Then,

4min Emom of 

Clean-1 Add Weight

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WOD:

3min Round, 1min Rest x4 Rounds:

Front Rack Hold (165#-M/115#-W)

Bar Facing Burpee-10

Wall Ball-Max Reps in Remaining Time (20#-M/14#-W)

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WOD

12min AMRAP of:

Thruster-4(135#-M/95#-W)
Muscle Up-6
Swing(A)-12(70#-M/44#-W)

3min Rest, Then,

8min AMRAP of:

Front Rack Lunges-12(6/6)135#-M/95#-W)
Hand Release Push Up-18
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Accessories:

3 Rounds of:

10 Shoulder Taps
1 Rope Climb
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Monday's WOD

"Hotshots 19"

6 Rounds of:

Squat-30
Power Clean-19(135#-M/95#-W)
Strict Pull Up-7
400M Run
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Labor Day Schedule

9am Class only tomorrow(Labor Day). All other classes closed. Normal Class schedule the rest of the week.

WOD

Assault Bike-21
C2B Pull Up-10
Hang Power Clean-10(155#-M/105#-W)

x5 Rounds:
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 4 Rounds of:

Swings(A)-30(53#-M/35#-W)
Hand Release Push Up-15
1 KB Reverse Lunge-30 (53#/35#)
Burpee-15
Ab Crusher-30(25#-M/15#-W)
Shuttle Sprint-4
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Dumbbell Bench Press-6-10 Reps
Deadlift-5 @75%

x5 Rounds of:

1 Arm Standing DB Press-8L/8R
Ab Crusher-30 Unbroken (25#-M/20#-W)

x3 Rounds:
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