“Gary Purdham” All weights 95/65
31Min AMRAP with Partner
31Burpess
31 Double Unders
31 Deadlifts
31 Push Ups
31Box Jumps
31Hang Power Cleans
31 Air Squats
31 KB Swings 53/35
31 S2OH
31 Sit ups
31 Cal Row
31 WBS 20/14

May the 4th be with you

8am Endurance
Option 1- 5 by 800m repeats with 3 minutes rest in between. With the long rest that means go all out on every 800
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

10am
Partner Wod
With a Partner:
10 Rounds
5 WB
3 HSPU (sub 10 push ups split how you want)
1 Snatch 155/110
then 20 rounds
5 pull ups 10 push ups 15 air squats
Then 10 Rounds
5 WB
3 HSPU (sub 10 push ups, split how you want)
1 Clean and Jerk 200/140

Warm up
3 Rounds 150M Row, 8 Barbell Shrugs, 5 Clean High Pulls, 5 Hang Power Cleans, 5 Front Squats

Strength- Squat Clean Complex- You will have 5 minutes to warm up to your first weight, you can also add weight during the 5 sets.
5 Sets
Start your set Every 3 Minutes
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Clean

12 Min AMRAP
2-4-6-8…and on an on up the ladder
Sit Ups
Dumbell Thrusters 50/35

We are going to jump right into the warm up at :02 after. Don’t be late for class. Mike will be very upset if you don’t show up today. It’s his birthday. If you are late, jump in where we are at.

Warm Up
12 minute EMOM
Mintues 1-20 OH Walking Lunge with wall ball that you are using for wod Minutes 2-7 Burpee Broad Jumps
Minute 3-10 alternating Single Leg RDL with DB you are using for the wod
Mnute 4-15 Jumping Jacks

Wod “Yeet! Yeet!”
Its Mike I’s 37th Birthday so we need to start this wod with a big old Polk County Yeeee Yeeeee
Buy in run 800m
then 2 rounds
37 cal bike
37 push ups
37 wall balls 30/20
37 double unders
37 alt db snathces
37 cal row

Warm up 3 rounds : 5 Cal Bike, 10 PVC Good Mornings, 15 Air squats

Back Squats
Grab a bar and do 2 sets of 10 empty bar squats
Then 2 sets of 7 working up to your first working weight

Back squat- 5-5-5-3-3-3 work 70 to 85%

Review the Power Snatch. The weight is going to be light and fast.

Wod-(this wod is going to take a little longer than you think, its 75 snatches and over 100 cals of rowing)
5 Rounds
15 Power Snatches (75/55)
21/15 Cal Row