Category: Move

*Help Support Damon HERE WOD: 1) Front Squat: 10-8-6-6-4 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that. 2) Dumbbell Farmers Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. 3) 10 minute AMRAP: 7 D-Ball Over the Shoulder 70/50 10 Burpees 50 Heavy Rope Single-unders Extra Work: 4) Landmine Wide Grip Bent Over Row: 3 sets of 30 Rest 2-3 minutes between sets. Keep the movement strict. Build as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*There will be ONE (1) Class Today, Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) 4 rounds AQAP: 800m Run 30 Push-ups 30 Abmat Sit-ups 30 Air Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) AQAP: 20 Ring Rows 400m Run 30 Deadlifts 95/65 800m Run 40 Single Arm Dumbbell Front Squats 35/25 1 mile Run 40 Single Arm Dumbbell Front Squats 35/25 800m Run 30 Deadlifts 95/65 400m Run 20 Ring Rows Squats break-up as deemed fit, but must be perform as 20 on each side. Extra Work: 2) Single Arm D-Handle Cable Pull-Down: 3 sets of 15/side Rest 2-3 minutes between sets. Heavy as possible. All reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) Every 3:00 x 7 sets: 1 Rope Climb or 3 Sit-to-stand 5 Strict Press 15 Kettlebell Upright Rows For the Strict Press build as heavy as deemed fit. Pick a Rope variation you can manage for the 7 sets. For the Upright Rows, both hands on the Kettlebell, slow, controlled, and strict. Pick a weight you can use for all 7 sets. 2) 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 65/45 6 Bar Facing Burpees Extra Work: 3) Front Plank: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell…