Wod 1-
12 minutes total- Clock does not stop- 4 minutes at each of these stations- split work however you want- If there are more than 9 teams we will start at different stations

Row for calories
Wall ball for reps
Farmers Carries for reps- each 100 feet counts as 1 rep

Wod 2-

7 min AMRAP- split the work however you want
21 Thrusters 95/65
21 Burpees

Wod 3-

5 minutes, as many reps as possible.Kettle bell swings

8am 9am
Endurance-
This is the week.. The Bill Sheehan Turkey Sandwich 5k. Although it might look different this year. The show must go on. We will be running a 5k Thursday morning. Check the board at the gym for details.
With that being said today will just be running.
New Runner- 20 Minutes at slow pace
Not so new runners- Try to hit a 30 to 35 minutes run at a very comfortable pace.
OR
8-10 400m repeats

9am and 10am classes
Wod 1
AMRAP 6 Minutes x 4
15 Box Jump Overs 15 DB Front Squats
Max Calorie AAB in remaining time
Rest 2:00

R2: 20/20 reps
R3: 25/25 reps
R4: 30/30 reps
DBs: 50s/35s
Box: 24/20”

Rest 5 Minutes
Wod 2
2 Rounds
:60 Seconds Burpees to 6″ Target
Rest 2:00
:45 seconds Burpees to 6″ Target
Rest 2:15
:30 Seconds Burpees to 6″ Target
Rest 2:30
As the working time shortens, increase your pace. Goal is to repeat your rep count from round to round.

Every 3 Minutes for 9 Minutes
12 good mornings with empty bar
9 Burpees
Slow 100m run intervals in remaining time

Strength

Snatch Grip Deadlift
4×3 @ 80-100% 1RM Snatch
*you might not know your 100 percent. work towards that today. this is more of skill session

Wod- **Doubles can count for the double challenge today.
5 Rounds
50 Double Unders
20 DB Snatches 50/35lbs (alt)

Scaling
Scaling: – The goal for both movements to be done fast and as close to unbroken as possible, where the athlete is only limited by their fitness. Single unders are appropriate as well.

20 empty bar push jerks
20 Empty Bar Strict Press
Then 250m Row or 1 Minutes bike (HARD)

**We are going to try to get everyone on the rowers for this.. so we will start half the people on the push jerks half on rowers in full classes

Strength
3 sets of 12 push jerks. Practice your barbell cycling as this will be lighter weight

**Conditioning test**
“Dominos”
Row 750m
35 Push Press 75/55lbs
Row 500m
35 Push Press 75/55lbs
Row 250m

*can sub 750, 500, 150 on ski or 40,30, 20 on the bike.


Extra work can be done outside
Every 3 Minutes for 15 Minutes
20 Wallballs 20/14lbs
One repeatable set of Strict Pull Ups
Rest the remainder of the interval
Choose a pull up number you can hit smoothly and repeat for all 5 rounds.

Scaling
Scaling: -Pull Ups: kipping pull ups, banded kipping pull ups, or strict banded pull ups –
Wallballs should be 1 set every time. choose the right weight

7 Muscle Snatches, empty bar
100m Run
7 Power Position Power Snatches
100m Run
7 Power Position Squat Snatches
100m Run
7 At-the-knee Squat Squat Snatches
100m Run
7 Squat Snatches

Strength
Find 1 Rep max snatch
Then, 2-5 sets of 2 @ 70% 1RM Drop and reset between reps
*this should take over 30 minutes so lets get right into it.

AMRAP 2 Minutes x 3
10 Deadlifts 155/110lbs
2 Muscle Ups
Rest 2:00 between AMRAPs.
Continue where you left off each AMRAP

Scaling: – Bar muscle ups, Jumping Muscle Ups or Burpee Pull Ups for Muscle Ups.

We should have time for this… if its close on time we will set rowers up outside. The goal of this rowing piece is to hit negative splits to practice pacing. That means your last row should be faster than your first. you are more than welcome to pair up with someone and go “you go, i go” Not concerned about the exact 3 minutes for rest. concerned about full recovery.

3 Rounds Row 1,000m Rest 3:00
R1: 2k pace + :04-:06
R2: 2k pace + :02-:04
R3: within :01-:02 of PR 2k
Paces are per 500m (e.g an athlete with an 8:00 2k would row R1 at between a 2:04-2:06/500m split).