8 am- lets try this again
Mile time trial

Open gym inside and outside from 6:30am to 11am

Wod 10am
Run, 400 m
15 Back Squats 225/155 lbs
Run 400 m
12 Back Squats 225/155 lbs
Run,400 m
9 Back Squats, 225/155 lbs

Other Equipment Conversions: Replace each 400 m of running with 25 cals on the Assault Bike. 500 m on the Concept 2 Rower,
500 m on the Concept 2 Ski Erg,

REST 5 MINUTES

Run a mile or row 2000m.

Score is total time

Back to back metcons today. will be adjusted for rainy weather.

Warm up-
Check the board!
A lot of rough wods this week, we are going to end the week with all bodyweight workous

Wod 1-
7 Minutes EMOM
10 Burpees over your bar, scaling is a lower numbers

Rest 3 Minutes
Wod 2
7 Minute EMOM
5 sit ups
10 Push ups
15 Squats
*scaling is lower the number of reps or knee push ups

Rest 3 Minutes
*this will be the one that you can keep track of your score on in zenplanner
Wod 3- 10 Minute AMRAP
Mash up
10 Sit ups
10 Burpees over your bar
10 Squats
10 Push ups

3 rounds
5 good morning with a Bar
5 High pull with a bar
5 hang cleans

Do a few hang cleans, squat or power, to warm up to a starting weight. Coach will start a clock, you have 15 minutes to go for a two rep max hang clean. any lifts after 15 minutes don’t count for your score.

A good old fashioned crossfit.com workout.

21-18-15-12-9-6-3 reps for time of:

Toes-to-bar
Wall-ball shots

♀ 20-lb. ball ♂ 30-lb. ball

Warm up
3 rounds
4 pull ups
8 push ups
16 squats

Strength
Front squats
One more week to ease back into squats
4 sets of 8, try to use the weight you used for you 5x5s last week

Wod-

13 Minute Amrap
10 Cals row or 10 cal bike, both are rx just make notes in the leaderboard
8 push press 115/75
10 Cals
8 pull ups

Pick a weight you can do unbroken on the push press for at least the first few rounds.

Let get outside today. It looks like its going start raining and not stop for 5 days.

Warm up-
3 rounds
20 lunges
10 no push up burpees
Grab a dumbbell for a little EMOM
12 Minutes
Minute 1- 14 Alternating Curls
Minutes 2- russian twist with DB
Minute 2- 14 Tri Extensions over head
Mintue 4- Hold plank 40 seconds


5 rounds for time of:
Farmers Carry, 50/35 lbs, 200 m (can be double KB or DB or one of each)
10 single Dumbbell Hang Power Cleans and jerk, 50/35 lbs (5 each arm)
20 single alternating db snatches . yes from the ground