Sunday Funday

Sunday Funday-
Teams of two

Wod 1-
6 minutes of max wall balls

Wod 2-
8 minutes
One partner completes a round, one partner rests
6 Kb swings
6 goblet squats
Run 100

WOD 3
Thruster Trip
On 3….2….1… grab a bar and weights (your choice how you want to do this) and move them to the front parking lot the front parking lot, perform 80 thrusters and bring your bar back.. .time stops when your bar and weights are completely put away in the bar holder and weight racks.

*use dumbells if you don’t want to share equipment. Farmer carry them out, do your thrusters, then farmer carry them back.

Team 10k…. Backwards… one last team race to finish out the year
2 x 200
8 x 400
4 X 800
2 x 1 mile

You are splitting the work “you go, i go” so you will both end up running 5k

9am-10am-
These are tough classes. they can be adjusted for anyone or done as partner workouts.

Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Rest 5 Minutes
10 Deadlifts, 245/165 lbs
10 Bar Facing Burpees

Rest 5 Minutes
21-15-9 reps, for time of:
Ring Dip Or light DB bench press or floor press
Knees To Elbow

Warm up
400m Run
20 Empty Bar Thrusters
15 Push ups
10 back squats
Then
1:00 in a deadhang from pull up bar

Strength (1 or 2 shorts sets to get warmed up for this)
1 or 2 Rounds Max Rep Back Squat @ 65-75% 1RM
Rest 4:00 between sets
Yes we did this a couple weeks ago.
*These percentages are not exact. Shoot for a percent you think you can get
between 15 and 20 reps. Not shooting for 30+ plus this time. If you start your first set and think you are going to go over 20 stop, rest 4 minutes, add weight and go for that heavy 15-20

Wod
AMRAP 2:00 x 5
12 Thrusters 75/60lbs
4 Ring Dips
3 STRICT pull ups (no kip today, banded strict is ok)
Rest 2:00 between AMRAPs. Restart each AMRAP

20 Spiderman Lunges
Then 1:00 of PVC Pass Throughs
Then 15-12-9 Empty Bar Hang Snatches Lateral Burpees Over the Bar

Squat Snatch
6×3 @ 70-80% Drop and Reset
2 more weeks of focusing on this lift. hope you are getting the work done and not avoiding this.

Focus today is the lifting. Don’t “save energy for the workout”

Wod-
4 Rounds
Row 500 (sub ski or 25/20 cal bike)
20 Push ups
With this only being 4 rounds really treat these rows as a much of a sprint as you can.

2 Rounds
12/8 Calorie bike
10 Hollow Rocks
8 V-Ups
6 Muscle Cleans
* *Light-to-moderate weight
*40 minute total time on the wod, lets hustle.

We will give you a few minutes to get ready for the wod and go over power cleans. Choose your progressions for the toes to bar and find a spot. If you can do a few toes to bar don’t abandon them. Start with them and switch to knee raises.

Pepper Watts”
AMRAP 4:00 x 5
7 Power Cleans
8 Toes to Bar
7 Power Cleans
8 Toes to Bar
Max Calorie in remaining time
Rest 3:00
Barbell: 135/100lbs
If you complete 160/110 calories, you may stop. make note of the total time on the clock if you get to that point and put that in your notes of your score.

Extra
AMRAP 3 Minutes x 3 Run 300m
Max HSPU* in remaining time
Rest 3:00 between
AMRAPs
*R1: Strict HSPU
R2: 2/1“ Deficit Kipping
HSPU R3: Kipping HSPU

This can be done with regular push ups as well.
R1 regular push ups
R2 deficit push ups
R3 Push ups on an incline.