Welcome to September!
Start the month off strong and schedule your workouts in.
Monday
Labor Day Hero WOD:
Loredo
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Tuesday
Skill/Strength: Handstand Walking
WOD: For time:
10 Wall Walks
Row, 1000/800 m
10 Wall Walks
Bonus Core work:
4 rounds, 20 secs per station, for max reps of:
Seated Leg Raise
Rest 10 secs
Hollow Hold
Rest 10 secs
Rotate immediately to the next station every 20 secs,the clock does not stop or reset between stations.
Wednesday
Heavy Day
Front Squat 3-3-3-3-3
Thursday
Strength/Skill: Hang Power Clean
10 min EMOM
1 Hang Power Clean
WOD:
4 rounds for max reps of:
max rep Hang Power Cleans, 155/115 lbs, 30 secs
Rest 1:30
max rep Toes-to-bars, 30 secs
Rest 1:30
max rep Bike Calories, 30 secs
Rest 1:30
Friday
Strength/Skill: 1 Push Press, pick load
Every 1 min for 9 mins.
WOD: "Jack"
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/80 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
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