* Monday, September 5th (Labor Day) there will be one class at 9 AM

WOD:

1) Jerks: 30 reps @ 60-70% of your 1RM

Warm-up as needed. Work through this however you like. Use this as technique work. Rest as needed. This is not for time.

2) Banded Floor Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be within 80%> of the day’s 3RM. Normal grip with. Use moderate band tension.

3) Deficit Banded Deadlift (2″): 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be within 80%> of the day’s 3RM. Use moderate band tension.

4) AQAP:

5-4-3-2-1 Squat Clean and Jerks @ 135/95, 155/105, 185/135, 205/145, 225/155

Rest 5-10 minutes

5-4-3-2-1 Squat Clean and Jerks @ 185/135, 205/145, 225/155, 245/165, 275/185

Rest 5-10 minutes

5-4-3-2-1 Squat Clean and Jerks @ 225/155, 245/165, 275/185, 295/195, 315/205

Scale as needed. Change plates as you work or setup 5 bars if you have the time and space.

5) 4 rounds AQAP:

30 Wall Balls 20/14

30/25 Calorie Ski Erg

30 Pull-ups

30 Shoulder-to-Overhead 75/55

Rest 5 minutes

Keep track of time to complete each round. Again these should be hard efforts, don’t hold back, you shouldn’t get consistent times. Goal stimulus is ideally unbroken sets across the board.

6) Dog Sled Sprints: 6 x 50m

Heavy as possible without having to stop. No walking. Must stay in your toes in a “running/sprinting” position the entire time. Rest 3 minutes between pushes.

7) Bent Over Landmine Row (Wide Pronated Grip): 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

8) L-Sit: 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