Sunday Funday-split how you want parnters

Wod 1- 8 minutes
20 Single arm Alt db snatches
10 Pull ups

Wod 2- 12 Minutes
200m Dumbbell Farmer’s Carry, 50’s/35’s (walk together switch weight when you want
15 Dumbbell Thrusters, 50’s/35’s

5 Rounds for time of:
500m Row
20 Toes-to-bar
16 Dumbbell Burpees, 50’s/35’s

Endurance
Teams of 4
Waterfall
2 Minutes per station (go until every person has gone through 5 times)
1- bike
2- row
3- Ski
4 Rest
All for cals. score is total off all machines

9am class
AMRAP 26 Minutes with a partner, alternating movements:
8 Toes to Bar
8/6 Cals
5 Hang Squat Cleans 165/115lbs

4 Minute Machine of Choice,
performed as :50 moderate pace, :10 HARD
Then
4 Rounds
8 Empty Bar Power Snatch
8 Kip Swings
8 Ring Rows

Pulling skill work
3 Rounds (if you are not to bar muscle up work yet, spend this time practicing the kip)
5 jumping into bar kips, as singles
3 Kips + Knees up/Press down
then
EMOM 3 Minutes 1-3 Bar Muscle Ups or Kipping Pull Ups

“19.4” (12 minutes cap including break)
Score is time. Add 1 second for every rep that is not completed

For total time:

3 rounds of:
10 snatches 95/65lbs
12 bar-facing burpees

Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes
Scaled: 65/45lb snatch and chin-over-bar pull ups instead of bar muscle ups

Chandler Smith & Max Bragg: 8:40
Caroline Conners: 9:30


Competitor Extra:
You can hit this one outside to stay out of class way. Don’t let your bar roll away

2013 Regional Individual Event 5
21-15-9
Deadlift 315/205lbs
Box Jump 30/24″

1:00 Spiderman Lunges
20 Med. Ball Squat Cleans
1:00 Lateral Burpees over Bar
20 Unbroken Wall Balls
1:00 Aframe Toe Touches

Strength
EMOM Until failure:
1 Squat Clean Thruster 135/95lbs
Men add 10lbs per round.
Women add 10lbs per round for the first 3 rounds, then add 5lbs per round.

STRENGTH/SKILL
Stimulus: Heavy
Rest: As prescribed

Coach Focus: The thruster is one of our favorite movements for two main reasons. 1) It reminds athletes of the importance of positioning when squatting and pressing, and 2) it teaches athletes the value in core-to-extremity. If either principle is violated, a struggle will ensue. Additional Notes/Resources: Goal is for all athletes to complete a minimum of 7 minutes of thrusters. Scale starting weights accordingly. This is intended to be done BEFORE the metcon as a way to get athletes comfortable with a barbell that should be much heavier than the one they use in the metcon

Wod
For Time
40 Wallballs 20/14lbs
20 Thrusters 135/95lbs
40 Wallballs 20/14lbs

Pigeon Stretch 2:00/ Side
Then
3 Rounds
10 Box Step Ups with Light DB
10 Alternating DB Hang DB Snatch
10 PVC OH Squats


4 Sets
3 Shallow Kips (tight & fast)
3 Big Kips (Elevation is the goal)
1-3 bar Muscle Ups Rest as needed between


On a 9 Minute Clock:
60 Single Dumbbell Box Step Ups 50/35lbs, 24/20”
Then,
AMRAP in remaining time:
6 Overhead Squats 115/75lbs
3 Bar Muscle Ups

Feel: Gas

Pacing: Sustain

Target Score: 4+ Rounds of the 6/3.

Firebreather Score: 6+ Rounds in the 6/3.

Scaling

• Step Ups: Reduce weight before reducing box height or reps. Should not exceed 4 Minutes to complete.
• OHS: Should always be one set, scale weight to ensure athletes can move the barbell quickly and consistently.
• BMU: Should only be 1 set for most sets. Occasionally 2 sets. Can be reduced to 2 or 1 BMU, or scale to most difficult pulling gymnastics variation.

Coach Focus: The single DB step ups should take most athletes 2:30–3:30 to complete and is meant to pre-fatigue the legs ahead of the OHS/BMU couplet. When moving onto the couplet, athletes should be able to move consistently back and forth quickly from start to finish. Scale the weight and bar muscle up reps if needed to preserve the stimulus