Endurance- 8am
Run 5k. Time to test this out. Lets see if we can a lot of people out for this

9am wod will be done outside. There is a mini weightlifting seminar going on inside. 9am wod is slightly different than 10 am. its double dumbbells instead of barbell.. or if you want to go up on the outdoor area platform use a barbell.

10am wod
Part 1
21 Minutes Amrap
1 Round of DT 135/95
50 Doubles
15/12 Bike or rower cal

DT round is
12 deadlifts
9 Hang cleans
6 push jerks


Part 2- Cool down, athletes choice. 100 cals on a bike or rower at a moderate pace

warm up
3 Rounds
10 Good mornings with an empty bar
10 empty bar presses
10 empty bar deadlifts

Strength
Deadlift
2-2-2-2-2
5 sets of 2
Do a few sets of warm up then build to a very heavy set of 2

Heavy deadlifts should really take some time. Don’t hold back and “save it for the wod.” Would rather have you go all out on the deadlifts and scale the wod back

Wod
5 Rounds For Time
15 KB swing 70/55
30 doubles (sub 75 Singles)
10 Toes to bar (sub sit ups)

Cardio day yippppeeee. Lets build those motors so we have more endurance in all wods!

Warm up is a 5 minute bike, row or run!

*Makes no difference which order you do this in. Logistics of all wods are not going to be ideal everyday. Important thing is that we are working out and wiping things down. We are a little limited on movements we can do. You safety is our number one concern.

15 Minute Amrap
30 Cal Bike
400 M Run

Rest 5 Minutes **Clean your machine and switch machines with someone.

15 Minute Amrap
30 Cal row
50 meter lunge no weight

**All rowers can be outside

Benchmark wod today

Warm up
3 Rounds
15 pass throughs
15 overhead squat therapy reps on the rig
15 second hold in the bottom of an overhead squat

Take 10 minutes to build up to your oversquat weight that you are going to use for the wod

Wod
Nancy
5 Rounds for time
400m Run
15 Overhead squats 95/65


Extra work- simple and effective
400m Overhead plate carry. rest as needed. concentrate on arms locking out.

Warm up
Barbell Warm up
2 Rounds
Minute 1- 10 Clean Grip high pulls
Minute 2- 10 Power cleans from the hang plus 10 Front squats
Minute 3-10 squat cleans starting at the shin.

Timed strength. 16 minutes. Includes warm up time. Any lift after 20 minutes does not count towards score
16 minutes to find your one rep max of this complex
**Can not put the bar down
1 Power Clean (from the floor no squat)
1 Front squat
2 Hang squat cleans

Wod-
13 Minutes
6 Hang Power cleans 185/135
10 Push ups
10 pulls ups
15 squats