Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into
Grace 30 Clean and Jerks for time

-then-
3 Rounds for time

Double reps Helen

400 meter Run (Run together)

42 Kettlebell Swings per round

24 Pull-Ups per round

Then Karen
150 wall balls

8am endurance-
Option 1-all running, Run 5k
Option 2- Train Harder Triathlon
1500M row
1 Mile Run
1 Bike Tabata
1000m Row
800m Run
1 Bike Tabata
500M row
400m Run
1 Bike tabata

*********** Write your bike cals down after every round! You get to take a second off your time for every cal you get on the bike!

9am mobility

Going solo today
4 Min AMRAP
27 Hang Power Cleans 115/85
27 Lateral Burpee Over Bar
27/21 Cal Row
REST 4 Min
4 Min AMRAP
21 Hang Power Cleans 135/95
21 Lateral Burpee Over Bar
21/15 Cal Row
REST 4 Mins
15 Hang Power Cleans 155/105
15 Lateral Burpee Over Bar
15/12 Cal Row

Warm up
Run 800m then meet as a class- We all want you to go all out on this “Fight Gone Bad” wod
To warm up we will be reviewing the movements except the row
12 Minute emom
1- 7 wall balls
2- 7 empty bar sumo high pulls
3- 7 Empty bar push press
4- 4 box jumps

You will now have about 10 minutes to get organized and get ready for the wod. Classes with more than 8 we will have people start a separate stations. No matter what station you start on follow the order the on the board.



“Fight Gone Bad”
3 Rounds 1 Min Max Effort Stations
1-Wallballs 20/14
2-SDHP 75/55
3-Box Jump 24/20
4-Push Press 75/55
5-Cal Row max
6-Rest

Warm up-
3 Rounds
10 Plate Ground to Overhead (demo video below)
10 Pass Throughs with pvc
10 Overhead Squat with PVC

Skill/Strength
Hang power or squat snatch, Take 5 minutes to warm up and work on this movement before we do the Emom, coaches will help you on form.
8 minute Emom-
Heavy version-3 Moderately Hang squat snatches
Lighter/form building version- 5 hang power or squat snatches


Wod
21-15-9
Strict Pull Ups
Strict HSPU (RX-ALL 45 Reps STRICT)
INT-Kipping Pull ups Kipping HSPU
BEG-Progression Movements)

Emom Warm
12 Minutes
Minute 1- 10/8 cal row
Minute 2- 15/12 push ups
Minute 3- 10 Empty Bar Push Jerk
Minute 4- 10/8 toes to bar

Strength
10 Minute Push Jerk EMOM
Start at 10 on the first minute at a lighter weight, then go to 9 the next minute, 8 the next, and on and on
**Add weight every two rounds.
You will be working under normal working weights, this is 55 reps in 10 minutes

Wod
4 Rounds
1Min Front Rack (with KB) Wall sit 70/50
15 Goblet Squats
50ft Weighted Lunge (As Heavy As possible, grab the biggest dumbells or KBs you can find.
1 sled push down and back