0929:

WU: 10 minutes GTO (C&J or split jerk, push press)  – start light and work up to 60% of ME.

STRENGTH:

  • Super Bench – 1X20@50% 1X15@60% 1×10@70% 2×3@90%

WOD1: 8 min Amrap

  • 5 GTO (use original wt. at 60%
  • 4 OTBB
  • 8 TTB

 

WOD2: 6+ min EMOM – grow your BB 10-20lb each minute from your 60% – Post last successful lift.

0883:

WU: Get familiar with each exercise then set up.

WOD: 4 minute efforts  X 4 rounds – rest only after rd 3

  • 4 minute  1: 4 SPU, 8 strict push up, 12 squats
  • 4 minutes 2: 8 kb comp swings, 8 goblet squats, 100m run
  • 4 minutes 3: 6 DL@bw, 4 OTBB
  • Rest 3 minutes
  • 4 minutes 4: 2 4 6 8 10 12…… GTO BW, TTB

 

STRENGTH: Buddy carry relay 8X50m

0829:

WU: 5-minute amrap – 10 sec Olympic stretch, 3 close position push ups, 30 MT climbers, 10 arm haulers, 10 monkey squats. 10 standing high jump.

WOD: 21 15 9 – GA 21 15 9 GTO 15 9 6 pull ups

  • GTO 135/95
  • Pull ups

STRENGTH: Sumo DL 8X2 @ 80%

0782:

WU: roll hamstring/quad – lat/t-spine

Skill: 15 minutes to work GTO to working load

WOD: 10 MIN EMOM 1-10 ladder

  • GTO 2/3 BW or? GA: scale load make all the reps!

STRENGTH: B. Squat 8X2 @ 85%

WOD: Teams of 2 Teter Toter all reps – I go you go! teams choose load.
• 30 GTO
• 50 burpee pull ups GA: 5×4 individual
• 200 squats GA: 80 squats as team
• 100 bro clap push ups GA: 25 HRPU each 50 as team
• 200 m buddy carry GA: run 800 m as team

0747: Friday Assault 1

Labor Day Hours 8,9AM only. DFM Teen S&C at 10AM
WU: Bring a towel and dry cloths.
WOD: Friday beach Assault
• 10 GTO 135/95
• 25 pull ups
• 12 burpees
• Run to top of dog beach (via river route)
• 200 squats
• Run to box or get wet first
• If you decided to run to box? Finish triplet in reverse order.
• If your wet – low crawl to volleyball nets and back to ocean (who will take the sugar cookie of the day?). Get wet and clean off. Return to box and finish triplet in reverse order.
STRENGTH: Saturday