Sunday Funday

Grab your favorite dumbbells, this will be over before you know it.

Wod 1
10 Minutes Amrap
7 Db squat clean and jerk, from the floor, just one side of the DB has to hit the ground
7 Pull ups
7 cals

Rest 3 minutes

Wod 2- 10 Minutes
14 Alternating DB snatches
14 Push ups
14 Cals

rest 3 Minutes

wod 3 for time (1 round)
21 cals
21 Double DB Devil Press
21 Cals
21 DB thrusters
21 Cals

8am. last we ran, this week we run, bike, row, or maybe even ski.
6 Rounds
Row 500
Run 400
Bike or ski 20 cals
Rest 2 Minutes

9am and 10am
*Just because the RX weight says a certain numbers, that doesn’t mean you have to use that number. Intensity equals results. Scaling is a good thing.

Complete as many rounds as possible in 7 mins of:
15 Wall Balls, 20/14 lbs
10 Pull-ups
5 Deadlifts, 315/205 lbs

REST 5 MINUTES

3 rounds for time of:
Handstand Walk, 25 Feet
15 Toes-to-bars

REST 5 MINUTES

For time:
21 Hang Power Cleans, 135/95 lbs
42 Push-ups
15 Hang Power Cleans, 135/95 lbs
30 Push-ups
9 Hang Power Cleans, 135/95 lbs
18 Push-ups

Warm up-
3 rounds
10 Air squats
10 Ring rows
10 airsquats

Strength/skill
Grab a bar, coach will go over the position clean and jerk
work on this complex for 15-20 minutes, you aren’t going for a max out right now, but don’t be afraid to load it up a little to get ready for 18.2….. oh no
1. Deadlift bar to hips
2. Power position squat clean
3. Hang position squat clean
4. squat clean from the floor



Wod
18.2 open workout

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Lets work on… work capacity!

Warm up
2 rounds
200 M run
20 Double unders or attempts
20 singles
20 one foot jump rope. left foot
20 one foot jump rope right foot

20 Minutes of row or bike for cals
Every 2 minutes, including at 3..2…1 go perform 25 double unders or 50 singles AND 4 devil press
*we can adjust reps if you arent getting enough time on the rower. looking for at least a minute per round on the rower

*transitions need to be fast, every calorie counts

Accessory work, don’t skip it. 3 sled pushes for 100m, this needs to be heavy. if you can run with it, it’s too heavy. not for time, for work completed. stack those plates and see what you can do.

Hero Wod Day
Spend the first 15 Minutes of class warming up to your deadlift weight, slowly. this will help warm you up for your kb swings as well. This one is unvested.



Rankel
Complete as many rounds as possible in 20 minutes of:
6 Deadlifts 225/155
7 Burpee pull-ups
10 Kettlebell swings, 70/50
Run 200 meters

U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.