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#3450 – Labor Day Schedule

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Monday 9/2/19

Labor  Day Schedule Update:
9:30 & Open Gym (11:30-2) ONLY on Monday 9/2


Two choices for today, a high-intensity cardio and gymnastics workout or a barbell ascending ladder workout. You choose!

Option #1 WOD
 4 SETS
50 Cal Bike
10 Ring Muscle-Ups*
50 Cal Row

-3:00 Walking Rest b/t Sets-
* mod = band-assisted m/up or 20 pull ups + 20 dips
Goal is to improve time every round


Option #2 WOD
Wodapalooza WOD Three

“DT Ladder”

Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

NOTE: Start at a weight that allows you to work for 16:00-20:00 adding to the weight each round, scale how much you add as needed

Round 1 – 95, 65lb
Round 2 – 135, 95lb
Round 3 – 155, 105lb
Round 4 – 185, 130lb
Round 5 – 205, 145lb – *AMRAP with remaining time