Workout of the Day

WOD: #fight gone crazy 4 Rounds 1:00 Max Alternating Pistols *Alternating BW Lunges 1:00 Max HSPU *Kipping or Strict *Wall Climbs 1:00 Max KB Swings 70/53 *American or Russian 1:00 Max Pull Ups 1:00 Rest Set goals for this piece! For those with higher Capacity

WOD: #fun day For Time: (14 min Cap) 20 Clean and Jerk (115/75) [95/65] Rx+135/95 20 Muscle Ups *scale to burpee pullups 20 Snatch (115/75) [95/65]. Rx+135/95 STRENGTH: #Deadlift Every 2:00 for 12:00 Complete a set 5-5-4-4-3-3 QUALITY: Every 2:00 for 10:00 10 Burpees to

WOD: 4x AMRAP 3 / 1:30 Rest 15 Power Snatch 75/55 *Can sub Plate Ground to Overhead 45/35lbs 18 Chest to Bar *Scale to Pullups, Ring Rows or Bent Over Barbell Rows Max Calorie Ski *Row or Air Bikes Competitor Open Gym Version: 4x AMRAP

WOD: #recharge day Every 2:00 for 20:00 600/500m Bike Erg (300/250m Row/Ski) Then choose from one of the following: Max Wall Walks Max Double Unders Max Shuttle Runs (25ft) Max Distance HS Walk (25ft) *Athlete can choose 1 to work on for the entire duration

WOD: #wall balls are the best Every 5:00 for 20:00 200m Run (250m Row) 20 GHD Sit Ups 40 Wallballs 20/14 10′ *Open Gym Rx+ Every 5:00 for 25:00 min STRENGTH: #back squat Back Squat Every :30 for 5:00 2 Reps Then in 10:00 establish

WOD: #tuesday 5 Rounds (22min) 250/200m Row (12/9 Calorie Echo/AAB) 20 KB Swings 70/53 (Rx+4 Rope Climbs) 250/200m Row (12/9 Calorie Echo/AAB) 2:00 Rest STRENGTH: #front rack reverse lunges Every 2:00 for 12:00 10 Alternating front rack reverse lunges FINISHER: For Time (10 min cap)

Happy Labor Day! We will be closed for our evening class and open gym on Monday 9/5. WOD: #Holbrook (Cap 30min) 10 Rounds 5 Thrusters (115/75lbs) 10 Pullups *Scale to Ring Rows OR Bent Over Barbell Rows 100m Sprint *125m Row or 250m Bike Erg

Aloha! We will be doing the WOD and the FINISHER in class today. OPTIONAL STRENGTH to be done on own after class/open gym. SCHEDULE REMINDER: We will be Open for our 6-10:30am Open Gym and 8am and 9am classes on Labor Day Monday 9/5. We

WOD: #recharge day 4 5 Rounds (25 min Cap) 200m Run *400m Bike Erg 20 Ab Mat Sit Up 20 Russian KB Swings (70/53lbs) 20 Suitcase Deadlifts (10 Side/same KB from swing) 20 Double Unders (*40 Singles) *Double Unders increase by 20 each round Rd2

WOD: #recharge day 3 2 Rounds (16 min Cap) 600m Run (750m Row/Ski, 1200m Bike Erg) 21 Ring Push Ups *Scale to Hand Release Pushups 15 DB Squat Clean Thrusters 50/35s 2:00 Rest STRENGTH: DB “Lynne” Every :90 for 15:00 12 DB Bench Press 1