Sunday Funday Partner Chipper
Can you finish in the 35 Minute time cap?
100 wall balls (30/20)
100 Burpees
100 Cal Row
100 Slam Balls over the shoulder (as heavy as possible)
100 Weighted walking lunge steps with two dumbbells
100 DB snatches
100 Goblet squats with KB

Endurance option 1
8 or 10 400m sprints, 90 seconds break between
Or Endurance option 2 since nobody talked it last week
25 Mintues of partner sled push. Each down and back counts as 1 point. Guys use a 45 pound plate, girls empty sled. Who will set the gym record

9am Mobility

This is hero wod dedicated to the 343 firefighters who lost their lives on 9/11.

10 am Hero Wod *wod can be partner or solo, parnter wod weights will be heavier for rx

solo version
100 Deadlifts (135/75)
100 Power Cleans (95/65)
100 Ground to Overhead (65/45)
43 Burpees

Partner version
100 Deadlifts 185/135
100 Power cleans 135/95
100 Ground to overhead (95/65)
84 burpees split equally.

Run on time today, no dilly dallying. A lot of work to do
Warm up
100m Run
10 Push Ups
10 PVC OHS In Rig Slow and controlled
10 PVC Around The Worlds

Strength warm up-
3 rounds, 1 fast round together 2 on your own
7 Snatch grip high pulls
7 Power position power snatch
7 Hang position power snatches
7 Shin position full snatches


ST: Snatch
EMOM 15Min 1 REP EACH MINUTE, rest is also a minute, have your weights ready, you can share a bar if you want since its only 1 rep per minute.
60% 65% 70% REST 65% 70% 75% REST 70% 75% 80% Rest 75% 80% 85%

Wod – Partner wod
4 Rounds
40 Floor Bench press (RX-135/95 INT-115/85 Int2-105/75) *floor press if there are no benches available
30 Pull Ups
400m Run Together

****This is a partner Wod so you can spot your partner benching. Break the bench up evenly between the two of you!

Warm Up
200m Row
10 Lunges
30 PVC pass throughs
10 Lunges
200m row

Strength-
Strength warm up 3 rounds, 1 as class then 2 on your own
Empty bar
7 Strict press
7 push press
7 Push Jerks
7 split jerk
THEN
Split Jerk 3-3-3-2-2-1-1-1 70%-75%-80%

Wod
For Time: 30 DB Snatches (RX70/50 INT-50/35 BEG-35/25)
15 Burpee Box Jump Overs (RX-30/24 INT-24/20 BEG-20/18)
20 DB Snatches
10 Burpee Box Jump Overs
10 DB Snatches
5 Burpee Box Jump Overs

Weight vest Wednesday. Don’t forget to purchase your amazing Train Harder patches. Only 25 available $9.

Warm Up
2 Rounds 12 PVC Good Mornings
10 Cossack Squats
8 PVC Pass Through
6 Ring Rows

Strength-
2 Rounds Empty bar or light weight to get warm
10 clean grip high pulls
10 power position power cleans
10 hang position power clean
10 shin position power cleans

Then 20 minutes to slowly build up to a 2 rep touch and go max power clean

Wod-
VESTED ( Vest OPTIONAL)
24-18-12
Kettle swings 55/35
Reverse Lunges with your kettle bell
300 M Row
Between Each Round AND at the end (3 rowing intervals total)