Monday, September 6, 2021 Labor Day

Week 9-6-21

Labor Day

8:30 & 9:30am only


Monday

“Kabul 13”

For time

Row or run 2021m

+

4 rounds

13 thrusters 115/75

26 Ab Mat sit-ups

+

4 rounds

13 power cleans 115/75

26 walking lunges


Masters

Open gym 7:30

“Kabul 13”

For time

Row 800m

+

4 rounds

13 goblet squats

21 Ab Mat sit-ups

+

4 rounds

13 kettlebell swings

21 box step ups

90 views0 comments

Recent Posts

See All

A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/

In teams of two complete: 15 min AMRAP 6-12-18-24-….. Front squats @ 115,75 Toes to bar Echo Bike Cals Rest 3 min 15 min AMRAP 6-12-18-24... Row Cals Shoulder to overhead @ 115,75 Box jumps 24,20

A. EMOM 12 minutes min 1- Row 45 seconds min 2- 5 devil press @ 50#/35# per hand min 3- Echo Bike 45 seconds min 4- FLR on floor 45 seconds *Goal is consistent pace on row and bike each set B. 10 minu