COMPLETE THE COMPLEX 8 TIMES WITH 1 MIN REST IN BETWEEN SETS
SO COMPLETE EVERY 90 SECONDS
3 CLEAN HIGH PULLS
2 HANG POWER CLEAN
WITH ONE BARBELL

METCON:
For Time:
100 Double Unders
30 GHD’s
80 Double Unders
25 GHD’s
60 Double Unders
20 GHD’s
40 Double Unders
15 GHD’s
20 Double Unders
10 GHD’s

KETTLEBELL SWINGS
10 X 10
REST 45 SECONDS BETWEEN SETS OF 10 REPS

ROW 8 X 250METERS
ROW 250 METER SPRINTS WITH 45 SECONDS REST BETWEEN 250 METER PIECES

BACK SQUAT
10 X 10
CHOOSE A WEIGHT THAT IS CHALLENGING TO COMPLETE EACH SET FOR 10 REPS

*DO THIS WITH A PARTNER, FOR REST PURPOSES. YOUR ONLY REST IS WHEN YOUR PARTNER IS GOING. LIKEWISE FOR YOUR PARTNER*.

*****MAKE SURE, MAKE SURE, MAKE SURE YOU KEEP YOUR CORE TIGHT THE WHOLE TIME YOU ARE SQUATTING. YOUR CORE STAYS TIGHT ALL 10 REPS ALL 10 SETS. DO NOT STAY LOOSE AT ALL, TIGHT, TIGHT, TIGHT.*****

METCON: (IF YOU HAVE KILLED THE SQUATS, YOU MAY NOT WANT TO DO THE METCON. IF YOU ACTUALLY KILLED THE SQUATS YOU SHOULD NOT WANT TO DO THE METCON.)

SPRINT EACH SET, SPRINT MEANS MOVE THROUGH THE SET AS QUICKLY AS POSSIBLE
EACH SET CONSISTS OF:
200 METER SPRINT
10 C2B PULL UPS
10 POWER CLEAN AND PUSH JERK @165/95 *WEIGHT IS TO BE CLEANED NOT OFF THE RACK*
THIS IS ONE ROUND, DO 5 ROUNDS. YOUR REST IS YOUR WALK BACK TO THE 400 METER MARKER.
SOON AS YOU GET TO THE MARKER, SPRINT! ANYWHERE JUST SPRINT!

FOR TIME:

21 BACK SQUATS
42 GHD sit-ups
15 BACK SQUATS
30 GHD sit-ups
9 BACK SQUATS
18 GHD sit-ups

@225/155

REST 5 MIN

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 7 MIN OF:

20 DUMBBELL PUSH PRESS
40 DOUBLE UNDERS

@50/35

THE GYM IS BEING CLEANED TOMORROW FROM 2PM TILL 6PM.
NO ONE IN THE GYM BETWEEN THIS TIME, THANK YOU.

OH, ALSO THERE ARE MASKS BEING MADE BY GREG. THE MASKS THAT
WRAP AROUND YOUR HEAD, I BELIEVE THEY ARE CALLED GATORS BUT DON’T QUOTE ME ON IT. PLUS THE GATORS ARE SUBLIMATED!
ASK GREG IF YOU AREN’T SURE WHAT THAT MEANS.
EVERYONE HAS TO WEAR A GATOR AROUND THEIR NECKS WHILE THEY WORKOUT JUST IN CASE.
AND YOU HAVE TO SIGN IN WHEN YOU WORKOUT.
I DON’T WANT TO GET SHUT DOWN, THEN THERE IS NO PLACE FOR US TO TRAIN.
SO EVERYONE JUST DO IT, WEAR THE GATOR, SIGN IN, AND CLEAN YOUR SHIT UP (WHY DON’T PEOPLE CLEAN THEIR SHIT UP?
IS IT JUST THAT THEY DON’T CARE OR IS IT THAT THEY DON’T FEEL THEY HAVE TOO?
I OFTEN PONDER THIS ISSUE AND CAN’T SEEM TO COME UP WITH A REASON.
ANYWHO, HERE’S THE WOD

WORKOUT:
3 ROUNDS
1 MINUTE EACH STATION
1 MINUTE REST AFTER EACH ROUND

WALL BALL @20/14
SKI ERG FOR CALORIES
BOX JUMP @24/20  
KETTLEBELL SNATCH @55/35
BIKE FOR CALORIES
COMPLETE ALL THREE ROUNDS AND TALLY YOUR SCORES

THIS SATURDAY, THE 5TH OF SEPTEMBER OTHERWISE KNOWN AS TOMORROW.
THERE WILL BE AN OLYMPIC LIFTING CLASS FROM 3PM TILL 6PM
IF YOU ARE INTERESTED, BE THERE.

METCON:

RUN 1,200 METERS
63 KETTLEBELL SWINGS
36 PULL UP
RUN 800 METERS
42 KETTLEBELL SWINGS
24 PULL UP
RUN 400 METERS
21 KETTLEBELL SWINGS
12 PULL UPS

DUMBBELL FLYES
BENCH PRESS

SUPERSET THE TWO EXERCISES, NO REST IN BETWEEN THE EXERCISES WITH 90 SECONDS REST AFTER THE SET IS DONE.
CHOOSE DUMBBELLS THAT ALLOW YOU TO GET 10-15 REPS
AND A BARBELL WHICH ALLOWS YOU TO GET 6-8 REPS
5 SETS TOTAL

METCON:

3 SETS:
25 GHD SIT UPS
50 FT (LENGTH OF THE RIG) HANDSTAND WALK
25 HANG POWER SNATCH @75/45
***MODIFICATION FOR THE HANDSTAND WALK IS, ALTERNATING ONE ARM KETTLEBELL PRESS.
KEEP YOUR CORE TIGHT THROUGHOUT THE WHOLE SET WHILE ALTERNATING ARMS.***

THIS IS IMPORTANT, IF YOU COME TO THE GYM AT NIGHT OR WEEKEND AFTERNOONS.
THE GYM IS BEING CLEANED ON WEDNESDAYS AND SUNDAYS; WEDNESDAY NIGHTS BETWEEN 8PM AND 12AM AND SUNDAYS BETWEEN 2PM AND 6PM.
NO ONE GO TO THE GYM BETWEEN THESE TIMES
THANK YOU.

BULGARIAN SPLIT SQUAT
30 SECONDS ON AND 30 SECONDS OFF
CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE MOVEMENT FOR THE WHOLE 30 SECONDS THEN REST 30.
COMPLETE 8 ROUNDS TOTAL, SO 8 MINUTES TOTAL.

METCON:

RUN 800
25 BURPEE BOX JUMP @24/20
15 DEVILS PRESS(TWO BELLS @55/35)
10 TWIN KB OVERHEAD LUNGES (5 EACH LEG)
AFTER THE DEVILS PRESS, KEEP THE KB’S OVERHEAD AND GO RIGHT INTO THE LUNGES (KEEP YOUR CORE TIGHT!!!!!!)
COMPLETE
3 ROUNDS TOTAL

***IF THIS IS A LOT AND YOU WANT TO MODIFY, LOWER THE WEIGHT AND TRY AND COMPLETE ALL THE REPS, DON’T BE ASHAMED TO LOWER THE WEIGHT BY 50%, I LOWER IT BY 75%!***

DEADLIFT:

7 X 3 @80%
3 REPS EVERY 90 SECONDS
PAY CLOSE ATTENTION TO YOUR SPINAL POSTURE AND KEEPING YOUR CORE TIGHT THE WHOLE TIME.

METCON FOR TIME

3 ROUNDS
100 DOUBLE UNDER
30 TOES TO BAR

TURKISH GET UP
10 SETS OF 1 REP
5 EACH SIDE
AS HEAVY AS YOU CAN GO FOR 1 REP
TAKE YOUR TIME DOING THE SINGLE REPS

WORKOUT:

3 ROUNDS FOR TIME OF:
30 WALL BALL SHOT  20#
30 SUMO DEADLIFT HIGH PULLS, 75#
30 BOX JUMPS  20″
30 PUSH PRESS, 75#
30 CALORIE ROW
30 PUSH UPS
10 CLEAN @165/115