top of page

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

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

bottom of page