Sunday Funday, Find a partner and head to the gym!

Wod 1-
The classic (all outside)
8 Minutes
5 Kb swings
5 kb squats
Run 100 (around the corner the gate)
*you go i go format

Wod 2
10 Minute amrap *split how you want
20 Sit ups
30 Air squats
40 lunges (unweighted)

Wod 3-
For time
100 single db snatches
100 cals on any machine
Split however you want in whatever order you want. use some strategy.

Endurance
solo today, Run 5k

9am and 10am
little different today
Chipper wod
Filthy 50
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 good mornings, empty bar
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Barbell warm up for the clean and jerk

Take 10 minutes to build to your clean and jerk weight for the wod

Wod

Every 6 Minutes for 30 Minutes
:45 Minute Max Strict Pull Ups
:15 Transition
:45 Minute Max Bar Facing burpees
Then
3 Squat Clean and Split Jerks @ 70-80%

Take the remainder of the 6 minutes to rest and get heart rate back down for the next round
Scaling
Pull Ups: We are looking for 5+ Reps each round – add a band if needed (no kipping).
Burpees: We are looking for 10+ Reps each round

*********Scoring*********
Score is lowest number of burpees of all rounds plus lowest number of pull ups for all rounds. If you miss one of your clean and jerks you get a 0 for that round.

Extra if you want it outside
3 Rounds
1 minute bearhug on the heaviest med ball possible, not resting it on your knees. dont drop it
Run 400M

Warm up
3 Rounds
5,10,15
Pull ups, push ups, air squats

Strength
Bench press 5 sets of 5 building up to a max 5

Wod
10 Rounds
5 strict press 75/55 (pick a weight you can go unbroken)
10 Reverse Lunge Steps (unweighted)
10 DB Snatches 35/25s

Light and fast fast fast.
There will be a little time after class to work on some skills.

Warm up.
Every 2 Minutes for 8 Minutes (4 rounds)
8 Bar Facing Burpees then max reps:
R1: PVC Pass Throughs
R2: Ring rows
R3: Snatch grip deadlift empty barbell
R4: Hang power snatch empty barbell

Workout. This is tough. we will give you time to get that snatch weight on your bar and get a few reps in

MISFITS 21.4
AMRAP 20 Minutes
3 Rounds of:
9 Bar Facing Burpees
6 Power Snatch 85/60lbs
3 Chest to Bar Pull Ups
then,
3 Rounds of:
12 Bar Facing Burpees
9 Power Snatch 85/60lbs
6 Chest to Bar Pull Ups
then,
3 Rounds of:
15 Bar Facing Burpees
12 Power Snatch 85/60lbs
9 Chest to Bar Pull Ups

then, in the remaining time, AMRAP of:

18 Bar Facing Burpees
15 Power Snatch 85/60lbs
12 Chest to Bar Pull Ups

Score is total reps. Completing all 3 rounds of the 15, 12, and 9s is 243 reps total. Add any additional reps from the AMRAP portion.

Scaling
Power Snatch: barbell should be light enough to be performed as touch and go for most of the workout (not unbroken, but not singles).
CTB should be 2-3 sets or less each section

most should shoot for 6-9 round of work total. You are ripping through this if you get to the final AMRAP. challenge yourself.