Sunday Funday Partner Workout: Split the work how you want.

30-20-10 Reps
Thruster 135/95 INT-115/75 BEG-95/55
Bar Facing Burpee

REST 5 MINUTES

40-30-20
Power Clean 155/105 INT-135/95 BEG-95/75
Hand Release Push ups

REST 5 MINUTES

3 Rounds
40/30 Bike Calories
7 Ring Muscle-ups INT-BAR MUSCLE UPS-
sub 12 burpee pull ups per round if you are still working on muscle ups

8am Endurance with a partner
one partner working at a time
75 Burpees
2500 meter row
50 Burpees
2500m ski
25 Burpees
800m run together. Time stops when both partners are back

9am crossfit

AMRAP 24 Minutes in Teams of 3, waterfall style
P1: 100m Odd Object Carry*
P2: Max Calorie Bike
P3: Rest

On go, Partner 1 performs the OO carry. Once P1 returns from their carry, they get on the Bike and bike for max calories while P2 begins their 100m carry. Once P2 returns, P1 gets off the bike and rests, P2 gets on the bike, and P3 begins their carry. Score is bike cals. if there arent enough bikes ski is next option

Additional Notes/Resources:

Odd Object Options

• Sandbag 150/100lbs or bear hug two plates
• Farmer Carry 40-100lbs in each hand
• Light-moderate sled push
• Anything you can think of that’s an odd object or something different!

3:00 of Glute Activation
30 Kettlebell Taters
2:00 of Banded Ankle Mobility
30 Jump Squats
1:00 of a Front Squat Hold
*Banded ankle mobility video here

Strength- Find 1RM front squat
Check this video out

Wod
For Time
Run 300m
30 Box Jump Overs 24/20″
15 Sumo Deadlift High Pulls 115/75lbs
15 Thrusters 115/75lbs
7 Minute Cap

Feel: Gas

Pacing: Reach

Target Score: Sub-7

Firebreather Score: Sub-4

Scaling

• Run: 300m Row or 600m Bike
• Box Jump Over: Scale to allow for jump overs, step overs won’t cut it. If jumping isn’t possible. Consider scaling to an AAB for ~15/10 calories.
• Barbell: Should be able to do the thrusters UB if they were fresh, ideally not more than 2 sets at the end of the workout. SDLHP may be smaller sets, but athletes shouldn’t need more than roughly 1:00 to finish the 15 reps.
  
  Extra- every 30 seconds for 10 minutes
  3-7 HSPU, push ups off a box or seated db press
  

“Wall of Shame” retest day. remember this one? restest from June 10th

warm up
10 PVC Pass Throughs
15 Scap Push Ups
20/15 Calorie Row
15 Empty Bar OHS
10 PVC Pass Throughs

Strength 15 Minutes to warm up to and build up and past the weight you will be using for the wod. Use time between sets to stretch wrists out if your wrists bother you during overhead squats.
*strength can be from the rack, but for the wod the bar starts on the floor
**if you overhead squat are something you can not do because of injury or they will significantly take away from your workout you can do front squats. We know you are here to get a workout in. There is a difference between -not liking- overhead squats and them having a negative impact. If you can get through your full range of motion but have to lighten the load, thats not a negative thing. If you can’t get through the range of motion you are better off doing front squats AND practicing mobility or very light OHS squats after the wod

Wall of shame
AMRAP 25 Minutes
3 Wall Walks
5 Overhead Squats 155/105lbs
15 Toes to Bar
5 Overhead Squats 155/105lbs
3 Wall Walks
Rest 2:00
*Time your own rest, pick up where you left off. Two minutes of rest allows for decent but not full recovery. Your midline will be very taxed. If you end up dropping weight off the bar during the wod put that your in notes for the retest

remember that when it comes to a “test”, we want to allow athletes to challenge themselves. If the weight or movement takes a little longer than the scaling version of the weight/movement go for the one that takes a little longer today.

Scaling

• Wall Walks: Open standard scaled wall walks, or 15 push ups per set of 3 wall walks (if inversion isn’t possible)
• OHS: Weight Modification: 115/75lbs
• Toes to bar: Hanging Knee Raises

Barbell warm up
3 rounds
10 deadlifts
10 hand power cleans
10 Power cleans
*add weight each round but don’t go over 95/65 for warm up, you are going to have plenty of time to build up during the actual strength portion

Find a 1RM of the following complex:
Deadlift
Hang Power Clean
Power Clean
*Hang clean may be above or below the knee. Must be unbroken.

wod

AMRAP 12 Minutes
16 Db snatches (each arm)
16 DB lunges single db held by one end
16 Sinble DB hang clean and jerk 50/35 (finish 8 one arm before going to next)