Teamed up Tuesday

Warm up
3 Rounds 100m Run (All Movements with a PVC)
10 Passthroughs
10 Good Mornings
10 Back Squats

10 minutes to get your team of 3 together. Try to pick teams that can use the same weights on the movements to avoid having 40 bars out. Aiming for 1 bar per team, especially because of the weight changes and the need for having extra plates at your teams station. Worse case just try to keep it two bars per team.
**Practice at least 10 reps of every movement so coaches can help you with technique

Teams of 3:
7Min
50 Push Press (135/95) *one time
50 Push Press (155/105) *one time
AMRAP Push Press (185/135) *as many reps as possible at this weight, if you make it here, this number is your score for this portion

REST 3 MINS
7 Min
50 Front Squats (135/95)
50 Front Squats 155/105)
AMRAP Front Squats (185/135)

REST 3 MINS
7 Min AMRAP
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Warm up-

2 Rounds
100m Run
10 Lunges
7 Push Ups
6 Kip Swings
5 Inchworms
**Review rope climb and scaling for rope climb.

SKILL- Half “Flight Simulator”
On a 10 minute running clock see how far you can get into this workout. If you just spend 10 minutes practicing doubles thats fine.
The pyramid rep scheme ascends from 5 to 50 (increments of 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
**example.. you finish 5 unbroken doubles.. rest a few seconds.. go for your 10 unbroken, if you finish those go for 15 unbroken… if you trip at 12.. restart again on your set 15 until you complete those, then move on.
5-10-15-20-25-30-35-40-45-50

WOD
4 Rounds
200m Run
3 Rope Climbs
200m Run
12 Devils Press 50/35

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