4 rounds
run 200 m
5 Overhead squats with pvc pipe
5 snatch balance with bar or pvc
10 pass throughs

Take time working on your overhead squat for this longer wod. If you feel like it’s more beneficial for you to do front squats rather than overhead squats switch the wod to front squats.

AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 185/130lbs

Rest 3:00
AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 155/105lbs

Rest 3:00
AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 135/95lbs

Rest 3:00

AMRAP 4 Minutes
Run 400m
Max Rep OH Squat 95/65lbs

*60 reps and higher would be a score to shoot for

Scaling

• Run: Should not exceed 2:30 for anyone but should be sub 2 for most, otherwise scale the distance.
•  Machine subs: 500m Row/Ski

Overhead Squats: Each set should get lighter and allow for more reps, with the first bar being pretty challenging

Warm up then Wod today. We will be getting time to practice bar muscle ups progressions and pull up progressions.
20 Band Pull Aparts
20/15 Calorie Row
20 PVC Pass Throughs
20/15 Calorie Row
20 PVC Overhead Squats
20/15 Calorie Row
10 DB Front Squats
10 DB Push Press
10 Gymnastic Kips

This next piece can be a warm up for those with bar muscle ups and for others will allow time to work on some muscle up progressions or pull up progressions. We are all at different levels, no pull ups? no problem, work on the kip

BMU Skill DayEMOM 9 Minutes
Min 1-3:
3 BMU Kips, performed as singles
Min 4-6:
2 BMU Kip + Knees to Bar
Min 7-9
1-3 Perfect Bar Muscle Ups

If you are working on pull ups we are going to practice just kipping, a reasonable amount of kip swings every minute on the minute

Wod
Misfits 21.7
For Time
21 DB Thrusters
12 Bar Muscle Ups
15 DB Thrusters
9 Bar Muscle Ups
9 DB Thrusters
6 Bar Muscle Ups
12 Minute Cap DBs: 50s/35s

Sub for bar muscle ups is burpee jumping pull ups.
This should be a little “Fran” like. Dbs and muscle ups (or scale for that) will slow you down but keep that intensity.

Sunday Funday
Going to cap this one at 35 Mintues

Teams of 2
150 Wall Balls
150 sit ups
100 Cals on a machine
50 push press 155/115
25 Man Makers 50/35

Looks so easy.

Sundays are busy. Lets get a few teams outside please.

8am Endurance. Its been a while since the backwards 10k. Find your best 10k buddy and come on out.
Split evenly you go i go
2- 200m
8-400m
4-800m
2- 1 mile

9am and 10am. These Saturday workouts can be done as partner workout or scaled way back if you do not feel like doing all 3 workouts.

3 rounds for time of:
Handstand Walk, 25 feet (scaling available as always)
10 front Front Rack Lunge steps 135/95 lbs,
8 Hang Power Snatches, 135/95 lbs

Rest 5
Run, 800 m
15 front squats 155/105 lbs
Run, 600 m
9 front squats 155/105 lbs
Run, 400 m
6 Front Squats, 155/105 lbs

Rest 5

4 rounds for time of:
40 Double Unders
20 Push-ups
10 Pull-ups

3:00 Row bike or run
Then
2 Rounds
10 PVC Pass Throughs
10 Empty bar or pvc good mornings
10 empty bar deadlifts

Strength
Front squats
7-7-5-5-3-3-1-1
Building in weight each set

“Gritney Spears”

AMRAP 8 Minutes
Row 250m
12 S-arm DB Hang Clean and Jerk 50/35lbs*
8 Alternating Pistols

Rest :90 (after the 8 minutes)

AMRAP 6 Minutes
Pick up where you left off and repeat the above amrap
*Split pistols and DB hang clean and jerk evenly each set

*Scaling- scale weight on db to go unbroken for 6 on each arm. little to no rest when switching arms
-Scale pistol to normal scaling options OR today you can do single db box step ups if you choose. 4 each leg.