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
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe