Every 3 Minutes for 9 Minutes
2 Wall Climbs
12 Jumping Lunges
2-way wrist stretch
DB snatches in remaining time
*figure out which version of the handstand you are doing

Will take a few mintues to warm up to your clean weight for the wod

Wod First today
5 Rounds
25 foot HS Walk
20 Single DB Box Step Ups 24/20″ with 50 or 35
3 Power Cleans 205/140lbs
**Scaling: -HS Walk: may reduce distance to take no more than :45 per round, or substitute 2 Wall climbs for the HS walk or 5 handstand push ups, 5 handstand push ups off a box, or 7 double db seated press on your back
**In morning classes leave a lane down the back of the gym for handstand walks, be careful. Night classes, when Weightlifters are there, we can leave a lane down either side of the gym.


Power clean weight should be heavy and can be done as touch and go or as quick-moderate speed singles.

After wod work
4×12 (6/leg) S-Leg Double DB RDLs
*you will get out of these of RDLS exactly what you put into them. Treat this as a strength session rather than just going through the motions.

Wod 1- 8 minute Amrap
4 minutes on the rower for calories-split work how ever you want
4 minutes of wall balls-split work however you want
*if there are more teams than rower this can be done on bikes

Wod 2- 8 minutes amrap
Run 800m, with remaining time do as many reps as possible of Clean and Jerks 135/95

Wod 3- 12 minute amrap
10 Kettlebell swings
7 Burpees
*for wod 3 one partner is running 200 while the other is working, switch when the running partner gets back in.

8am Endurance-
Partner 10k- We will do this “forward” this time
Work split between partners in a you go i go format
2- 1 mile runs
4- 800m
8- 400m
2- 200m

9am and 10am
AMRAP 21 Minutes
Bike 15 cals or Row/ski 300
21 Sumo DLHP 75/60lbs
Bike 15 cals or row/ski 300
9 HSPU or regular push ups, inverted push ups on a box, or push press with dbs.

Rest 5 mintues

4 Rounds
Run 200m
12 Pistols (25 air squat)
Rest 2:00
SPRINT the run

Barbell specific warm up on board

Start with an empty bar and work up to a moderate weight. Form focus.

Strength
7 sets of 2 squat snatch
Drop and reset between reps, short break a few seconds
70 to 80 percent of 1 rep max
Then
Strength/skill 1
4 sets of 3 snatch grip deadlifts- 85 to 105 percent of your 1 rep max.

Wod

12 minute Amrap

4 Chest to Bar Pull Ups
6 DB Snatch 50/35lbs
8 Db front rack lunges (4 each leg)
10 Wallballs 20/14lb

First things first. Happy Birthday Alison!!!!

Warm up
2 Rounds
10 Good mornings with your bar
10 Snatch grip deadlifts
10 Back squats with your empty bar.

Strength
2 Rounds Max Rep Back Squat @ 60-70% 1RM
Rest 4:00 between sets
Goal is 15+ reps in the first set. More powerful athletes should stay around 60% to get more reps. More endurance-based athletes should be closer to 70%

Wod
10 Rounds
8 KB Swings 53/35lbs
6 Toes to Bar
*Scaling: -KB swings should be 1-2 sets – ideally unbroken but as athlete’s grip fatigues, 2 sets could be necessary. -Toes to bar (or knee raises) should never exceed 3 sets, but should be 1-2 for most of the workout until grip fatigue really sets in.
*everyone shoot for under 10 minutes