On a 6 Minute Clock
500m Ski/Row
30 Jumping Lunges
20 Scap Pull Ups
Max Freestanding or Supported HS Hold in Remaining Time

Strength
Every :90 for 9 Minutes 2 Split Jerk w/ 3-sec. Pause in the Catch

In Teams of 2, splitting work evenly

AMRAP 4 Minutes x 2
2 Legless Rope Climb
30/24 Calorie Ski
Max Rep Clean and Jerks 135/95lbs
REst 2:00
*figure out your strategy on clean and jerks, fast singles or doubles. Partner up with someone who can cycle the same weight and barbell as fast as you

Feel: Muscle Overload/Gas

Pacing: Reach

Target Score: 50+ Clean and Jerks

Firebreather Score: 80+ Clean and Jerks

Scaling

• Legless Climbs: Climb as high as possible legless and then lock in feet, normal Rope Climbs, or 4 strict pull ups per climb are excellent scales. Scale to banded pull ups if necessary, but keep the reps strict.
• Ski: 1:1 other C2 Machines or Assault Bike. Should not exceed :75 to complete their calorie number
• Clean and Jerk: Athletes should never have to hesitate to pick the bar up because it’s too heavy. We are looking for Grace-speed clean and jerks.

Coach Notes: Athletes perform this workout you-go, I-go where they are splitting the work in half. Goal is for each team to have 2:00 in both rounds to accumulate clean and jerk reps. Athletes can elect to trade singles or touch and go sets. Coaches should push athletes to pick the style they are less comfortable with, so they improve their weaknesses.

Alternate movements with partner switching when rowing partner is finished:
4 Rounds (2 each)
250m Row
*20 Banded Good Mornings/20 Russian Kettlebell Swings/20 Hollow Rocks *(Round 1/Round 2/Round 3)

Wod
Amrap 36 Minutes- switching with a partner
Alternating 500m row or ski
Simple and effective. How many rounds of 500 can you do in 36 minutes.
You can count roll over meters while you are switching. so no matter what the screen says when you get on switch when the screen hits 500, 1000, 1500, 2000… etc.

Sunday Funday- teams of 2

Wod 1
10 Minute Amrap
20 Wall balls
20 Single arm DB snatches

Wod 2
10 Minutes Amrap
60 Doubles or singles
10 Bar Muscle ups
Or
10 minutes
120 Singles
16 Pull ups
Or mix and match

Wod 3
8 Minutes
20 single arm db hang clean and jerk (complete 5 on one arm before switching
20 toes to bar

Endurance- Time to start running again.
Teams of 2-
row, bike and ski
Doesn’t matter which machine you start on
10 minutes on each machine- score is total meters including runs
One partner is on the machine
One partner is running a 200. switch when they get back,
*there are 1600m in a mile when you want to figure your bike meters out.

9am
Warm up. yup we are warming up for a saturday workout
Once Through:
1:00 Machine
10 Ring Rows
20 Air Squats
:30 Handstand Hold
1:00 Machine
10 Kip Swings
20 Goblet Squats
:30 Handstand Negatives
1:00 Machine
10 Pull Ups
20 Goblet Squats
1 Set Perfect HSPU (8 rep max)

Wod

For Time

50/40 Calorie C2 Machine

40 Pull Ups

30 Sandbag Squats 150/100lbs

20 Deficit HSPU 4″/2″

Rest 2:00

25/20 Calorie C2 Machine

20 Pull Ups

15 Sandbag Squats 150/100lbs 10 Deficit HSPU 4″/2″

FRIDAY NIGHT LIGHTS!
Regular classes at 5am, 6am, 9am and 10am
Then come out for the last friday night light of the open season. Bring food and drinks if you want.
Wod can be found at games.crossfit.com