Happy Labor Day!

Hero WOD – “Chad”

• 1000 Step-ups for time
• 40lb weight vest

Strength/Skill:

5 Clean & Jerk @70% 1RM Clean & Jerk
4 Clean & Jerk @75% 1RM Clean & Jerk
3 Clean & Jerk @80% 1RM Clean & Jerk
*There are done as singles so reset after each rep.
**Rest as needed between sets.

Metcon:

3 Sets
25/20 Calorie Row
100ft Sled Push (235/190)
25/20 Calorie Row
100ft Sled Push (235/190)
25/20 Calorie Row
-Rest 3 minutes between sets-
-after the last set and 3 minute rest-
30 power snatch (115/80)
*Must be done in sets of 5+

Cook’s Kitchen!

Strength/Skill:

5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
5 Push Press @68-70% 1 RM Push Press
*Rest as needed between sets.

Metcon:

EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 500/400m Bike Erg
Minute 3: 30 seconds of Burpee Bar Muscle Ups (OR Burpee Strict Pull Ups)
Minute 4: Rest

Strength/Skill:

8-10 Sets
1 Front Squat @70-80% 1RM Front Squat
*Rest as needed between sets.
**Deload so focus on perfect technique.

Metcon:

4 sets:
AMRAP 3 minutes
15/12 Calorie Row
45 Double Unders
15 Wall balls (20/14)
-rest 90 seconds b/t sets-

Saturday Partner WOD!!!

Teams of 2: 4 Rounds

• 400m Run (together)
• 6 x Wall Walks
• 16 x Deadlift (255/165)
• 24 x T2B
• 30 x Box Jump-overs

Run together. Split the rest of the reps however.

Cook’s Kitchen!

Strength/Skill:

10 Minutes (every minute on the minute)
Min 1: 1 Bench Press @60-65% 1RM Bench Press
Min 2: 1 Bench Press
Min 3: 1 Bench Press
Min 4: 1 Bench Press
Min 5: 1 Bench Press
Min 6: 1 Bench Press
Min 7: 1 Bench Press
Min 8: 1 Bench Press
Min 9: 1 Bench Press
Min 10: 1 Bench Press

*Start around 60-65% and build to a heavy single for the day.

Metcon:

3 Rounds
10 Sandbag Cleans (100/70)
100ft Sandbag Bearhug Carry (100/70)
-rest 90 seconds-
3 Rounds
1000m Bike Erg
500m Ski
-rest 90 seconds-
3 Rounds
25 Toes to bar
50ft Handstand Walk