Tuesday 9/11

Wod 

In a 17 min window

5 RFT

6 cleans 155/105 — 115/75

12 chest to bar pull ups — pull ups

With the remaining time,

Find a heavy clean

Monday 9/10

Wod - Rx

Split reps with a partner

Amrap 15

50-40-30-20-10

Row calories

Handstand push ups

Wod - Scaled

Split reps with a partner

Amrap 15

50-40-30-20-10

Row calories

Dumbbell strict press 

Friday 9/7

Strength 1

Power clean 4 x 6

Strength 2

Bench press 4 x 6

Ring row 4 x 15

Thursday 9/6

Wod - All Levels

Emom x 21

Min 1: 40 air squats

Min 2: 15 t2b

Min 3: 50’ handstand walk

Find a rep range or scaled movement that works toward improvement and greater capacity in that movement.

1) modify the number here to something you can complete every round

2)  If you can do toe to bar then find you a number you can complete and try and match that each round. We can also sub hanging knee raises or sit ups

3) if you can’t handstand walk yet you have two options, 30-45 sec handstand hold or plank hold

Wednesday 9/5

Wod

Amrap 14

400m run

21 sumo deadlift high pull 95/65

Tuesday 9/4

Wod 

For Time

1000m row

Then, 3 rounds

40 single dumbbell push press

20 single dumbbell front rack walking lunge

Monday 9/3

“Labor Day”

One class at 9:00am

For Time - Partner WOD

100 handstand push - push ups

200 double unders - single under

100 dumbbell snatch 50/35

200 double under - single under

100 toe to bar - sit ups

200 double under - single under

100 burpee