WOD

Prep: 

Work on hip hinge pattern

10x 

:30 seconds on

:30 rest

Single arm KB swing

* Alternate arms on sets

(5 total right/ 5 total left)

*focus on moving bell with hip

 

Sumo Deadlift

5, 5, 5, 5, 5

Build to a daily max. 

Every 3 minutes

*Reset for each rep/ no TNG

 

A: Back Squat

6x 6

Complete at 75-78%

Every 2:30

Record Best set of 6

 

B: OTM X 10 Min

5 Front Squats*

ME Lateral Burpees over Bar

Reminder of minute

Record total Burpees

 

L1: 95/65

L2: 135/95

L3: 185/135

Beginner goal 50 + burpees

Int 75+

Adv. 100+

A: Tempo Strict Press

3, 3, 3, 3, 3

Complete at 33×3 tempo

Every 2:30

 

B: 3 Rounds for Time:

25 Push-Press

25 Sit-Ups

25 Slam Balls

 

Cap is 15 min

Goal is 9-12 minutes

 

L1: PP 65/45

L2: PP 75/55

L3: PP 95/65

10 sets total

Alternating every 3 minutes

400 Meter Run (5 sets total)

500 Meter Row (5 sets total)

 

Labor Day

“Holleyman”

30 Rounds for Time

5 Wall Ball Shots 20/14

3 HSPU

1 Power Clean 225/155

 

L1&2: Scale Weight/ DB Strict Press

L3: RX as indicated+standards on reps