Weight vest Wednesday! Remember vests are optional
Warm Up:
2 Rounds:
50 Single Unders
10 pull ups
10 Med Ball Cleans

WOD
3 Rounds for time
800 meter Run
40 Air Squats
30 Walking Lunges
20 Burpees

Wear a weight vest (20/14 lb)

Time Cap: 25 minutes

Score is time to complete the 3 rounds. If not completed within the 25-minute time cap, score will be the number of reps completed each round. Only count the air squats, walking lunges and burpees. One round is equal to 90 reps.

Scaling

If 2400M total is too much for you, scale down to 1200 meter run! If 120 total squats is too much scale the reps down to 20 Squats per round!

**Optional Accessory Work**
Option 1:
Overhead Carry
3xMax Effort Distance
If you have been consistently doing these then lets test how well you’ve been working. Try to go as far as you can before having to put your DB or KB down. You know what weight has been the one that is “Comfy” so use that weight and try to go as far as you can. Use the 100m Track.
Option 2:
1000m Row For Time
Option 3:
1 mile Run For Time

Warm up-
3 rounds
Run 200
10 push ups
10 Pull ups

Group barbell warm up
9 Minutes
Min 1- 7 hang Power cleans
Min 2- 7 Power cleans from the shin
Min 3- 5 Power clean + push Jerk

Take 10 Minutes to build to a good heavy working weight for the wod. We are putting 245/165 for the suggested rx weights. ONLY use that if you are pretty close to a “touch and go” at that weight for the Clean and Jerk. The whole idea is to go a little heavier than normal, don’t get caught up in the RX weights and don’t worry too much about your reps and rounds.

Wod 15 minutes amrap
3 Clean and Jerk 245/165
8 Burpees
2/1 Rope climb
Run 200m

**if you are not comfortable going heavy we are going to change this to 7 clean and jerks at a much lighter weight.

Warm up!
3 Rounds
5 Pull ups
10 Push ups
10 Airsquat
10 Spider Man Lunges
Then barbell warm up for BACK SQUAT STRENGTH
two sets of 12 empty bar, add a little weight, two sets of 10.. increasing, then start your
5 sets of 7, all at the same weight. shoot for 75 or 80 percent of 1rm

Wod 4 Minutes Amrap x 3 (4 minute break in between)
10 Alt db snatches 50/35
15 Air Squats

SUNday funday. Bring your SPF 50 sunscreen friends. we are doing this all outside!

Wod 1-
10 Minutes
7 Kb Swings
Run to the cones, switch when your partner gets back

Rest 5-

Wod 2
10 Minutes Amrap (alternating rounds)
7 cal row
5 dumbell push press
3 Burpees (bring foam mats outside if you don’t want to do concrete burpees)

Rest 5
Wod 3
12 Minute Cap
400 M Farmer carry with 2 dumbells (one partner carries both, switch as needed) 70/50
300 Doubles or singles
200 M farmer carry
100 Doubles or singles

8am- 2 endurance options
Running option
4×400, 2×800, 4x400m — 2 minutes rest between 400’s 4 minutes after the 800’s
Option 2
Partners
Any order
150 bike cals
150 Rower cals
150 Ski cals
150 Air squats
*any order
Decide among yourselves what team is going to use the ski erg when

9am Mobility

10am Partner wod. split work however you want
0 to 10 minutes Amrap of Dumbell “Fran” split however you want
21-15-9
Thrusters 50/35
pulls ups
Keep going through that for 10 minutes

10-15 Rest

15-25 10 Minutes Amrap
500M row
20 Burpees

25-30 Rest

30-40
10 minute Amrap
30 wall balls
10 devil presses