Monday – 9/6/21:
Labor Day WOD
“5 O’clock world”
Teams of 2
For time (45min cap)
Buy in 1894 Meter row
5 Rounds For Reps:
40 synchro air squats
9 Clean and jerks (185/130lb)
5 wall walks
Cash out:
1894 Meter Row
*One works at a time except on squats. Row should take less than 8min. C&J are doable in fast singles, pick a weight that at least 3 TnG reps could be performed when fresh.
1894= Labor Day became holiday.
5 rounds= 5 day work week
40= 40hr work week.
9&5= 9-5 work day.
Tuesday – 9/7/21:
Primer:
Every 90s x6
1 power snatch + OHS + 1 squat snatch
*start light and build to heavy. Sets should be unbroken.
“Compounding Interest”
For time (15min cap)
5 Rounds:
30 Double Unders
10 Overhead Squats 95 / 65 lb
Directly Into..
1 Round:
30 Overhead Squats 95 / 65 lb
100 Double Unders
*mod 2x singles.
Wednesday – 9/8/21:
Strength:
EMOM X5
6 DB strict shoulder press AHAP
*set of 6 should be hard for ALL sets. Go over DB hang pwr clean to get to shoulders.
“Shiner”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Double Dumbbell Hang Power Cleans 50 / 35 lb’s
9 Burpee Box Jumps (24″/20″)
Thursday – 9/9/21:
TBD
Friday – 9/10/21:
Strength/skill:
Every 90s
Power snatch
4-3-2-1-1-1
*sets are unbroken. Start at wod weight and build. Singles should give athletes an idea of weights they will hit in part 2 of today’s WOD.
“It’s Not Over”
On the 0:00…
AMRAP 9:
15 Toes to Bar
10 Deadlifts 115 / 85 lb
5 Power Snatches 115 / 85 lb
On the 9:00…Heavy Single Power Snatch
6:00 To Build To A Heavy Single Power Snatch
Saturday – 9/11/21:
“Always Remembered”
[Teams of 2]
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs (15ft.)
11 Bear Complexes 135 / 95 lb
Cash-Out: 2977 Meter Row
1 Bear Complex:
1 Power Clean
1 Front Squat
1 Shoulder To Overhead
1 Back Squat
1 Shoulder To Overhead