Sunday Funday
Partners!
Wod 1-
8 minutes You go I go
Outside
6 KB swings
6 KB squats
Run 150

Wod 2
9 Minutes You go I go
8 Burpees
8 Pull ups

Wod 3
10 Minutes (split work as needed)
20 single DB snatches
20 Wall balls

Endurance 8am
1 Mile time trial to start. remember to write your time down
Short break then
Teams of 2
Row 4000 switching every 500m
Bike 160 switching every 20 cals (or two teams can use ski ergs)

9am 10am
25 Clean & Jerks, 95/65 lbs
4 Rope Climbs, 15 ft
20 Clean & Jerks, 95/65 lbs
3 Rope Climbs, 15 ft
15 Clean & Jerks, 95/65 lbs
2 Rope Climbs, 15 ft

Rest 5 Minutes
21-15-9 reps, for time of:
Front Squat, 115/75 lbs
Ring Dip

Rest 5 Minutes

3 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15/10 cals

Warm up
3 Rounds
Run 200
10 empty bar back squats
*If you are here early roll out those legs and get some air squats holds in to get ready for these back squats

Strength
5×5 back squats at 90 percent of your new 5 rep max
*do a few warm up sets of 2 or 3 reps building up to your backsquat weight then get after it.

Wod
16 Minute Amrap
12 Ground to overhead (snatch or clean and jerk) 95/65
10 Front Rack lunges
8 Handstand Push ups
6 Ring Muscle ups

Scaling
16 Minute Amrap
12 Ground to overhead at a lighter weight
10 lunges with your bar or with 2/1 dumbbells
8 Db push press or inverted hspu from a box or 30 sec handstand hold
6 Chest to bar pull ups/pull up/or ring ring rows and 6 ring dips banded or not banded

*two higher skill movements paired with manageable weighted movement. After a weight/squat heavy this is the type of wod where it wouldn’t be a bad idea to practice that next level of skill and not worry about your final score.
Example. If you always use dumbbell presses for a handstand push up sub try inverted handstand push ups off a box. yes it takes a little longer to get on and off the box but you are practicing getting upside down.
If ring or bar muscle ups are something you are still working on give the bar muscle ups off a box a try.
*what if you are comfortable getting 1 or 2 muscle ups a round? Go ahead and change the number from 6 to 2 and get through rounds or do 1 or 2 without a band then hop into the band.
*working on pull ups still? change it up. If you are always banded or on rings switch to jumping and concentrate on letting yourself down slower. control the negative part of it.
It’s ok to SLOW IT DOWN some days. Yes intensity is king, but longevity is the ultimate goal. 5 or 6 days a week of all out metcons isn’t sustainable. Most people will end up self regulating because your body wont let you hit the wods friday as hard as you hit them monday. I totally understand the 5 or 6 days on, 1 day off schedule and not getting or even wanting that mid-week rest day, just keep in mind it’s ok to slow a couple of these workouts down and treat them more as skill sessions.

Snatch Warm up. yup. we are snatching twice this week
Snatch progression warm up then the following emom.

You wont be working near your maxes but we want you to start with weight and add weight as you go. add weight for each different position.
EMOM 12 Minutes
Minute 0-4 : 3 Power Position Snatch
Minute 4-8 : 2 Hang Snatch
Minute 8-12 : 1 Below Knee Snatch

Wod
16 Minutes Every other minute on the minute (8 Rounds)

7 Toes To Bar or 7 knee raises or 10 sit ups
12 Wall balls 20/14
With the remainder of the 2 minutes do burpee box step overs 24/20
*only jump if you are 100 percent sure you are going to make your jump, jump or step up is rx. Don’t risk falling on box jumps
*score is burpee box step/jump overs

If you don’t finish the toes to bar and wall balls in 2 minutes, take the next 2 minutes off so you can make it the next round

Scaling would be a lighter wall ball and scaling back the toes to bar to a different movement above. Do a practice round of this because we can also scale by reducing reps.

Warm up
2 Minutes of couch stretch per leg then
2:00 of Couch Stretch per side
2 Then Rounds
10 Burpees
20 Double Unders
10 Jump Squats (can use an empty bar, be careful)

Strength
20 Minutes to find a new 5 rep max back squat.
Will you do it? Its been just over a week since your last attempt. Are you more prepared than last time? There’s one way to find out! warm up light with a few high rep sets, then go for it. We wouldn’t expect huge changes in a week physically, this is going to be a mental game.


Weight Vest Wednesday
4 Rounds for time
Run 400m
21 air squats
14 Push ups
7 Pull ups

Accessory work
12 Minutes EMOM (3 rounds)
Minute 1- 6 bent over rows with a KB each arm
Minutes 2- 15 sit ups
Minute 3- 5 single arm kettle clean and push press (see video)