Barbell snatch warm up
Squat Snatch
2-2-2-1-1-1…
*not looking for a max here, think of this as a really good shoulder warm up for the wod, but if you are feeling good let the horses out of the barn.
Just getting some snatching because it wasnt a big part of last cycle. Won’t stay on this section long
Get equipment ready for wod between sets


AMRAP 11 Minutes (27 minutes total to do this. be ready at 25 after.
8 shoulder to overhead 135/95lbs
9 Burpee Box Jump Overs 24/20″
10 Toes to Bar
Rest 3:00
AMRAP 6 Minutes
Rest 3:00
AMRAP 4 Minutes
Continue where you left off after each rest period.

Sunday Funday Partners. Split how you want

Wod 1
12 Minutes
20 Slam balls over shoulder
20 Push ups
20 sit ups

Wod 2-10 minutes
18 Deadlifts
16 Pull ups
14 Burpees over your bar

Wod 3- You lucked out last week this storm, but not this week
4×600 you go i go, each person runs 2- 600s

Head down to Valor Fitness Warehouse of Bryan Dairy Road to see some Train Harder friends compete at Wod Wars

Saturday 8am
all running-
If you despise runnning you can do this on the rower
8x400m on the post office road- 10 if you can keep your speed up

9am and 10am
Do 1, 2 or all 3 of these Wods. They can be done as partners also

4 Rounds for time of:
50 Double-unders
10 Overhead Squats, 95/65
5 Bar Muscle-ups

3 Rounds for time of:
500m row
15 Bench Press, Bodyweight

2 Rounds for time of:
30 Kettlebell Swings, 53/35
25 Toes-to-bar
20 Burpee Box Jump Overs, 24’/20″

*Rest 5 minutes between workouts

2 Rounds
10 Scap Pull Ups
10 pause squats with empty barbell
Then
AMRAP 8 Minutes
6 Empty Bar Hang Squat Cleans
4 Gymnastics Kips (still working on kips, perform 8 ring rows for the next 2 movements)
*add a little weight to your bar during this amrap

Take the next 10 minutes to build to a squat a clean weight at or a little above your working weight. This isnt a strength session, don’t do too many reps, just don’t want you going into this wod cold
*This is wod is designed with a 20 minutes hard cap on it

TMF Benchmark #1
For Time
28 Bar Facing Burpees
28 Pull Ups
7 Squat Cleans 185/125lbs
21 Bar Facing Burpees
21 Chest to Bar Pull Ups
7 Squat Cleans 185/125lbs
14 Bar Facing Burpees
14 Bar Muscle Ups
7 Squat Cleans 185/125lbs
*scaling
-Any pull up scaling starts with ring rows for the pull up movements. If ring rows are what you have right now, then stick with ring rows for pull ups, chest to bars, and muscle ups. If you have pull ups and chest to bars but no muscle ups, stick with chest to bars the last round.
-Weight should be scaled so you can it move as fast singles without thinking about it too much.
Target Score 12-18 minutes
Firebreather, under 10
Coach Sherb from Misfits Athletics got 10:57

2 Rounds
200m Run
15 Wallballs
8 Gymnastic Kips
6 DB Facing Burpees
2 Inchworms
Then, in no particular order, perform the movements in the workout to ensure they know how to do them safely and correctly.

Test wod

“Misfit Chaos”
For Time (hard 30 minute cap)
40 Toes to Bar
40 Alt. DB Snatch 70/50lbs
40 Lateral Burpees Over DB
40 S-arm DB Thrusters 70/50lbs
Run 800m
20 S-arm DB Thrusters 70/50lbs
20 Lateral Burpees Over DB
20 Alt. DB Snatch 70/50lbs
20 Toes to Bar
Run 400m
**5 burpees for chucking your dumbbell. We’d rather get new skiers than replace dbs every year.

Scaling
Toes to Bar: Kipping/Hanging Knee Raises
DB Snatch: Reduce weight
S-Arm Thruster: Reduce weight
Run: Run out 2:00 and back 2:00 for the 800, we don’t want you out there more than 4-5 minutes.