For Time: BURNER Deadlift 5 reps, 225/155 50 Double Unders Thruster 5 reps, 95/65 Deadlift 4 reps, 135/95 40 Double Unders Thruster 4 reps, 95/65 Deadlift 3 reps, 95/65 30 Double Unders Thruster 3 reps, 95/65 FITNESS Deadlift 5 reps, 315/185 50 Double Unders Thruster 5 reps, 135/95 Deadlift 4
3 Rounds For Time 9-6-3 BURNER Overhead Squat, 135/95 Hanging Knee Raises FITNESS Overhead Squat, 155/105 Toes-to-bar RX Overhead Squat, 185/125 Toes-to-bar
Sotts Press 5-5-5-5-5 Coach Burgener Video Post load to comments.
Complete as many rounds and reps as possible in 15 minutes of: BURNER 9 Kettlebell Swings, 53/35 9 plate stacked strict handstand push-ups FITNESS 9 Kettlebell Swings, 53/35 9 abmat handstand push-ups RX 9 Kettlebell Swings, 70/53 9 handstand push-ups
Happy Labor Day “Lumberjack 20″ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m Post time to
Rest Day Closed Labor Day hours 12pm-2pm On Labor Day Hero Wod Heat 1 starts at 12:30 Heat 2 starts at 1:00 Beverages allowed post wod
“Nutrition for the Pursuit of Excellence” 9am – 10am (Continuing discussion of weighing and measuring food performance foods and supplements) Mobility with Coach Holly 10am-11am 11am Becky For Time complete: 800 meter run 30 squat snatches 95/65 400 meter run 30 hang cleans 95/65 200 meter run 30 back squats
“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs. Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs. Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs. James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs. Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs. Post reps for both exercises in all rounds. These scores are from September
For Time: BURNER 115/75 Deadlift 25 reps Plank 25 seconds Run 200m 155/105 Deadlift 20 reps Plank 20 seconds Run 200m 185/125 Deadlift 15 reps Plank 15 seconds Run 200m FITNESS 115/75 Deadlift 25 reps Sit-ups 25 reps Run 200m 155/105 Deadlift 20 reps Sit-ups 20 reps Run 200m 185/125
For Time 30-20-10 BURNER Kettlebell Snatch, 35/18 Burpee FITNESS Alt. Arm Kettlebell Snatch, 35/18 Burpee-step-over-Kettlebell RX Alt. Arm Kettlebell Snatch, 53/35 Burpee-over-Kettlebell