Labor day Wod "Eva"

Monday/Labour Day
Crossfit & Bootcamp
"Eva" 5RFT
800m Run
30 KBS (american) 53/35
30 Pullups

B) Optional for after the wod/open gym
EMOM 14
odd 2-3 Power Snatches @75% of ORM
Even 2-3 Power C&J @75% of ORM

Tuesday 9/6
With Running Clock
Min 0-10
"Ryan's Bday wod"
5Rounds for time
10 Power Snatches 75/55
15 Wall Balls 20/14
 @min 10
3 Rounds FT
15 Power Snatches 95/65
10 Wall Balls 20/14
@min 20
1RFT
25 Power Snatches 115/80
25 Wall Balls

B) Front Squat
4x4

Wednesday 9/7
Push Jerks
5x2

B) 3RFT
30 Deadlifts 135/95
20 Front Squats
10 Power Cleans

Cash out 50 Pull ups

Thursday 9/8
25min cap....
1 Mile run
then 4 rounds of .....
10 wall balls 20/14
1 Rope climb
800m Run
2 rounds of
10 wall Balls
1 Rope Climb
400m Run
1 round of
10 Wall Balls
1 Rope Climb

Accumilitive 75 GHD Situps or 150 Ab Mat Sit Ups
10 Evil Wheels or 10 SuperMans (with 3-5second hold) in between rests.

Friday 9/10
Back Squat
8x3 75%
Box Jump
8x3 AHAP

B) 4Rounds
25 Cal Row
10 HSPU
25 Med Ball Cleans (w/slam balls) 30/20

Saturday  Wear your "Red White & Blue" in honor of Patriot Day!!!
Max Out Saturday!!!!
Pick a lift and PR/Max out or do volume/technique work on that lift.  If unsure about the lift to do consult with your expert/coach.

B) The "9-11"  Hero WOD – 1 Round
1 Mile Run
11 box jumps (36in/24in)
11 thrusters 125/85 pounds =125 deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans 175/110 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings (71/53)
11 toes to bars
11 deadlifts 175/110

11 push jerks 175/110 pounds 110= number of floors in each tower)

1 Mile Run

Sunday 9/11
11am Olympic Weightlifting Class

https://www.youtube.com/watch?v=QsE858vXKQI&list=PLVtnxXz5VPrIzTwtv01jMLjg-pPmeaHca&index=3