Monday 9.2.19

We will be having and 8am class only today! See you there!!!

Labor Day WOD 

“Build Your Own WOD” 

AMRAP 7 Mins 

Roll Dice to See what triplet you get 

Rest 90 Seconds 

AMRAP 7 Mins 

Rest 90 Seconds 

AMRAP 7 Mins 

Rest 90 Seconds 

Roll Dice for each Category (3 Total).  Whatever number you get on the dice for each category is what movements you will be doing for that period of work.  Here are the 3 Category with reps scheme: 

Strength/Weighted 

(1)  15 Power Cleans 95/65

(2)  15 Thrusters 95/65

(3)  20 Wallballs 

(4)  20 KB Swings (American) 

(5)  20 Alt DB Snatches 

(6)  20 Front Rack Barbell Lunge 95/65

Gymnastic/ Bodyweight 

(1)  10 Pull Ups 

(2)  10 Toes to Bar  

(3)  10 Box Jumps 24/20

(4)  10 Hand Release Push Ups 

(5)  10 Burpees 

(6)  5 Wall Walks 

Monostructural/ Cardio 

(1)  15/10 Cal Bike

(2)  15/10 Cal Row

(3)  200m Run

(4)  30m Bear Crawl (wall and back twice) 

(5)  30 Double/ 60 Singles Jump Rope 

(6)  30 Mountain Climbers