24 squats

24 pushups

24 walking lunges (total)

3 laps

6 rounds

Click here to read a little about Loredo’s sacrifice, which allows the rest of us the privilege of having the day off and working out on Labor Day.

Remember, only two classes tomorrow: 9am and 4pm.

]]>Then…

15 strict pullups

10 strict presses

5 burpees

AMRAP in 5 minutes

Option 1: 95/65

Option 2: 75/55

Rest 5 minutes

15 pullups

10 shoulder to overhead

5 burpees

AMRAP in 5 minutes

Option 1: 115/75

Option 2: 95/65

Your score is the total REPS accomplished. Write that number on the board. You’ll have to do the math. There are 30 reps in each round.

Lots of pullups in this WOD. If your hands are torn or will tear, do wallballs instead of pullups.

]]>Then…

1000m row

100 squats

100 situps

100 parallette jumps (total)

In any order, but each exercise must be completed in its entirety before moving on to the next.

Option 2: 750m row, 75 squats, 75, situps, 75 jumps

Option 3: 500m row, 50 squats, 50 situps, 50 jumps

Full snatch if you have good OHS mobility. Otherwise, work on power snatch and/or OHS.

Then…

3 snatches (power or full)

6 toes to bar

9 box jumps (24/20)

AMRAP in 11 minutes

Option 1: 135/95

Option 2: 95/65

Then…

Helen

3 laps

21 kb swings (55/35)

12 pullups

3 rounds

]]>Hopefully everyone knows the drill with Wendler. If not, talk to the trainer. Also, click 1) here and 2) here for more information.

Then…

4 hang power cleans

6 front squats

10 pushups

7 rounds

Option 1: 135/95

Option 2: 95/65

Or anything else you might have missed this week.

Then…

10 barbell ground to overhead

1 lap

10 overhead squats

1 lap

10 thrusters

1 lap

3 rounds

Option 1: 95/65

Option 2: 75/55

Do whatever feels stronger. Tomorrow, do the other. If you won’t make it in tomorrow, but want to do Wendler, do both press and deadlift today.

If you already know your one rep max, go for a 3 or 5 rep max.

Then…

1000m row, followed by:

20 double unders

15 kb swings (55/35)

10 kb lunges (55/35) (total)

AMRAP in 14 minutes

]]>In the weightlifting community, “clean” means squat clean or full clean, so that’s what we’re working on here. With that said, no one should be doing full cleans unless they have good and comfortable front rack and front squat mobility. If not, work on power cleans and/or front squats, and talk to the trainer about how to improve that front rack position.

Then…

Squat Cleans

Burpees

15/12/9/6/3

Option 1: 135/95

Option 2: 95/65

Modify the squat cleans by doing power cleans instead

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