Warm up-
3 Rounds
Run 200
6 steps Samson Stretch
30 Second bottom of squat hold
4 Toes to bar or progressions


A long workout yesterday with high volume power cleans. Let the barbell rest until tomorrow. When you see a workout like this, with built in rest, and we haven’t done a strength portion that means you go full send every round. You get out of it what you put into it. Don’t skip your accessory work.

Every 2 Minutes for 20 Minutes
6 toes to bar
Row or bike for cals until you complete the first mintue, then rest 1 minute
Score is cals

*example 0 to 10 seconds to complete your six toes to bar (or progression) then from 10 seconds to 1 Minute hop on your rower or bike and go for max cals. From minute 1 to minutes 2 rest.
At 2 minutes start over with toes to bar.

Accessory Work
Option 1-
Farmers Carry 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
100m Use heavy load. Increase the distance as needed if the load is too light.


Option 2-
Double Unders 1×200
Complete in as few sets as possible.
OR
5 Minutes double under practice. Don’t avoid this

As we do every Labor Day, the workout out of the day is the hero wod Hot Shots 19. On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Sunday Sunday Sunday FUNday

Wod 1
10 Minute Amrap
3 Man Makers 70/50
Run 200m

Wod 2
9 Minutes Amrap
14 DB snatches alternating
14 Sit ups
14 Lunges in place with single DB

Wod 3
8 Minutes
8 Double DB Clean and jerk
8 Burpees
8 Air squats

8am
last week we rowed, biked, ran.. this week it’s all run
5k Race! it’s been awhile, lets do this. Much easier to run 3.1 when other people are with you.


9am and 10am
3 sets for time:
1 round of Mary: 5 Handstand Push-ups + 10 Alternating Single Leg Squats + 15 Pull-ups
1 round of DT: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks, 155/105 lbs

Rest 5 mins

3 rounds for time of:
50 Double Unders
15 Overhead Squats, 95/65 lbs

Rest 5
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Bar Facing Burpees

Warm up
3 rounds
10 0HS with pvc
200 m run
5 Pull ups

Take 15 Minutes to work on your overhead squats. You can practice of the rack but the workout the bar will come from the floor.

Wod 18.2

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Since its not the open you don’t have to pick one or the other (scaled or rx) you can mix and match weights and movements.


VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches
Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches
Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches
Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches