Sunday Funday
Outdoor day (weather permitting)

Some people will have to start at one station. Others at another.
REst 5 minutes between wods and clean equipment off. Doesn’t matter what order you do these in

Wod 1-
10 Minutes
Row 10 Cals
20 push ups

Wod 2
10 Minutes
30 Alt Db Snatches 50/35 (pick you weight you can move fast)
200m Run

Wod 3
10 Minutes
15 Kb swings
15 Burpees

8am-
Something different. 2 mile time trial!

15 Minutes to warm up, stretch, get all your equipment ready and go over the movements with a coach
Clock for wod starts at :15 after
**next week we get that bikes and rowers out for endurance


9am and 10am Wods- Rest 5 Minutes between wods

Wod 1
12-9-6 reps, for time of: Squat Clean, 155/105 lbs Bar Muscle-up

Wod 2
5 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Push Jerks, 155/105 lbs

Wod 3
Complete as many rounds as possible in 7 mins of:
25 Double Unders
5 Hang Power Cleans, 155/105 lbs

Warm up
3 Rounds
Run 200
10 Lunges
10 squats with a 1 second hold

Strength
Front squats
14 Minutes
1 set of 4 every 2 minutes (7 sets total- 28 squats total)
You should go moderately on this. There is time to recover. You will have time to warm up to good working weight

Wod
5 Rounds for time
4 Thursters 135/95
8 Hang power cleans 135/95
12 Front rack Lunges 135/95 (6 each leg)
40 Double unders

Motor Day

Warm up- 5 Minutes of Run, Bike, Row

Wod 1-
15 Minutes
20 Cal on a bike or Rower
30 Air squats
Run 200m

Rest 5 Minutes- Clean your machine

Wod 2
15 Minutes
20 Cal Row or bike
100m Farmer carry 70/50
10 Push ups

Rest 2 Minutes
800m max effort run

*whatever machine you use for wod 1 switch to a different machine for wod 2

Warm up
3 Rounds
5 pull ups
10 push ups
10 empty bar strict presses

Strength
12 Minutes
Every 2 Minutes perform 6 strict presses with a 2 second hold at the top

Wod-
Weight vest Wednesday (Vest optional)
*make use of the outdoors, no crowding inside
20 Minute Amrap
Run 400m
14 single arm devil press 50/35
5 pull ups