Endurance

Two different endurance choices
Option one, if you want to get running in
Run 1 mile slow, Rest 5 Minutes, Run 1 mile slow, Rest 5 minutes
Run 1 mile at your fastest pace

Option 2-
30 Minutes Emom
Minute 1- 10 bike cals
Minute 2- 10 Burpees
Minute 3- 20 second plank hold
Repeat for 30 minutes

10am Partner Wod
Partner, 35 Minute running clock,
42-30-18
Hang power cleans 115/75
Wall Balls 20/14 cals on bike

REST 3 Minutes,

42-30-18
Deadlifts 225/155,
HSPU
Cals on rower.

If you finish go back to first wod and do 21-15-9

warm up
400m Run
10 Pvc Pass Throughs
6 PVC Around the Worlds Each Side
7 Push Ups

Grab your favorite bar for a barbell warm up emom
Minute 1- 10 snatch grip high pulls
Minute 2- 10 Muscle snatches
Minute 3- 8 power position power snatch
Minute 4- 8 Hang power snatch PLUS overhead squat
Minute 5- 8 snatches from the shin, full squat if you can

Strength-

Snatch 5-5-3-3-2-2 60-65-70%

“Marguerita”: WATCH THE DEMO VIDEO BELOW
“Marguerita”: 50 Rounds (Rx/Int 50 Beg 30 Rounds) for Time
1 Burpee
1 Push up
1 Jumping Jack
1 Sit up
1 Freestanding Handstand hold for 1 seconds(Int 1 Kick to wall Beg 1 Standing Pike Press)
PLEASE WATCH THIS DEMO VIDEO OF ONE ROUND OF THE MOVEMENT
You are going to get dizzy on this one.

Skill
15mEMOM
Minute 1-7 Good Mornings (Can be weighted)
Minute 2- 8 DB Shrugs (50/35)
Minute 3-10 Cossak Squats (demo video)

Go over deadlift and thruster with your coach, for this WOD, CHANGING YOUR WEIGHTS between the thruster and deadlift is part of your time. Have your weights ready.

For Time:
55 Cal Bike
44 Alt. DB Hang Snatch (50/35)
33 Thrusters (95/65)
22 Deadlifts (225/155)
11 Ring Muscle Ups (Sub 22 chest to bar pull ups or 44 ring rows)

Weighted vest Wednesday, bring them if you have them

Warm up:
2 rounds 250m Row
10 Hip Circles
8 Jumping Jacks
10 Squat Therapy Reps
8 Band Pull Aparts
5 Push Ups

Strength
Front squat 7,7,7,7,5,5 70 percent for your 7’s, 80+ percent for your 5’s

Wod- Hero Wod
“Bolger”
5 Rounds
400m Run
25 Air Squats Rx W/Weight Vest

If you dont have a vest carry a 20/14 ball and run and squat with that.

*We are starting no later 5 minutes after the hour, be on time, or jump in where we are at. coach will explain the movements from 0 to 5 after
Warm up and skill
16 Min EMOM
Minute 1-15 push ups
Minute 2- 10 Banded Face Pulls
Minute 3- 30 sec Single Arm Kb Hold
Minute 4- 12KB Side to Sides Each side

Strength
Strength
Bench 5-5-3-3-2-2 (75-80-85%) one set every two minutes, partner up, alternate your mintues

wod-short and fast, go as fast as you can
15-10-6 Sumo Deadlift High Pull (Rx 115/85 Int 105/75 Beg 95/65)
Burpee to Target