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GRIDlocked

3 Rounds for Time:
21, 15, 9 Rep Rounds
DB Burpee Step Overs 45/25 & 24″/20″
Sit Ups

Hot Shots 19

Workout of the Day
“Hotshots 19″
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Post your scores to the Whiteboard.

Strength and Endurance 9/1 – 9/7

Endurance WOD’s:
Airdyne – 200 Cal As Fast as Possible
Running – 3 x 1 Mile / 5:00 Rest
Rowing 4 x 500m / 3:00 Rest

Strength WOD’s:
Week # 8 of the program
OR
Test your Max Loads:
Tuesday – Back Squat / Push Press
Wednesday – Power Snatch / Deadlift
Thursday – Bench Press / Front Squat
Friday – Shoulder Press / Clean

Warm Up 9/1 – 9/7

400 m Run
15 Scorpion Stretch
10 Inch Worms
20 Leg Swings
25 PVC Pass Throughs
10 Bottoms Up KB Press
15 Single Arm KB Swings

Take Flight

Please remember that mondays hours will be from 7-12 only and the workout will be started at 20 after the hour every hour with a 40 minute time cap and no exceptions. Please plan accordingly. There are very few days per year that we institute start times.

1 Round for Time:
100 Double Unders
50 KB Swings 53/35
25 Front Squats 115/75
15 Push Jerk 115/75
25 Front Squats 115/75
50 KB Swings 53/35
100 Double Unders

Walk it Out

We will be doing the Hotshots 19 WOD on Monday. We will have a time cap for this workout and will be starting groups every hour just like we did last year. Plan accordingly for a long workout. We will be starting this workout at 7:20, 8:20, 9:20, 10:20, and 11:20. There will be a 40 minute time cap to this workout with no exceptions.

3 Rounds for Time:
100 ft. Scooter Walk
20 Push Ups
40 Squats

What a Cluster…

Next Monday is Labor Day. We will only be open in the morning hours from 7am – 12pm. Please make note of this.

4 Rounds for Time:
5 Clusters 135/95 (Clean and BB Thruster)
10 Box Jump
20 Slam Ball 30/20

Up and Over

EMOTM:
2 Deadlift 185/135
2 Burpees Over the Bar

4 Deadlift 185/135
4 Burpees Over the Bar

6 Deadlift 185/135
6 Burpees Over the Bar

etc…

Archives

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