Category: Move

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: Odd – 10 Dumbbell Bench Press Even – 10 Ring Rows Warm-up as needed. Pick a Dumbbell weight that you can maintain for the 5 sets but that is difficult to complete. Everyone is doing Ring Rows today. Put your feet on a box or add load to the movement to make it more difficult as needed. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: 200m Run Work for hard, but maintainable paces. 1c) 10 minute AMRAP: 10 D-Ball Bear Squats 70/50 50 Heavy Rope Single-unders Extra Work: 2) Sandbag Carry: 6 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible. 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: 5 Sumo Deadlifts + 10 Box Jumps + 20 Russian Kettlebell Swings Warm-up as needed. Build the loading on the Deadlift each set as deemed fit. Box Jumps should be moderate in height to start, step down and reset between each rep. Pick a weight can stick with it for the Swings. 2) 8 minute AMRAP: 10 Knees-up 10 Ball Slams 40/30 Extra Work: 3) Hand-Over-Hand Sled Pull: 6 x 100ft Rest 2-3 minutes between sets. Heavy as possible while performing unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Help Support Damon HERE WOD: 1) Front Squat: 10-8-8-6-4 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) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30 Start light, loading should be similar to Lunges, but these are a different stimulus so start light and feel things out a little. Perform all reps on 1 leg before switching to the other. You choose which side to hold the bell overhead with. 3) 10 minute AMRAP: 10 Hang Power Cleans 25/15 10 Alternating Dumbbell Lunge 25/15 10 Burpees Extra Work: 4) Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) AQAP: 25 Thrusters 65/45 50 Box Jumps 24/20 75 Deadlifts 65/45 1.5 mile Run 75 Deadlifts 65/45 50 Box Jumps 24/20 25 Thrusters 65/45 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Help Support Damon HERE WOD: 1) 21 minute EMOTM: 1 – 10-15 Push-ups 2 – 7/side Bent Over Dumbbell Piston Row 3 – 20-30 seconds Hanging Knee Hold/L-Sit Hold Pick reps, weights, time that you can maintain for all 7 cycles. 2) 12 minute AMRAP: 50 Heavy Rope Single-unders 21 Wall Balls 14/8 12 Ball Slams 40/30 Extra Work: 3) Cable Hamstring Curls: 100 Reps Pick a weight you can do 40-50 reps to start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE