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

Warm up
2 Rounds
100m Run
6 Hanging Shoulder Shrugs (demo video)
6 Inchworms
6 Lunges

Strength
Strict Press 3@70% 2@73% 1@76% 3@73% 2@76% 1@79% 3@76% 2@79% 1@81%

5 Rounds:
5 HSPU
6 Power Clean (Rx 175/115 Int 135/95 Beg 95/65)
7 T2B or 14 Knee Raises
8 Russian KB Swing (Rx 70/53 Int/Beg 50/35)
9 WB (20/14)
20 DU

“David Marshall” With a Partner 60 Min Cap
BUY IN-1 Mile Run Together
THEN 80 T2B
100 Box Jump Overs 30/24
120 Pull Ups
160 KB Swings
180 Push Ups
200 Air Squats
CASH OUT-1 Mile Run Together
****Run is with a 20/14 Med Ball
****10 No Push up Burpees Every Switch when you are switching partner for the movements.

8am Endurance-
30 minute Amrap
Minutes 1 through 10- accumulate as many bike cals as possible
Minutes 10 through 20-Accuulate as many rower cals as possible
Minutes 20-30 do an Amrap of 10 burpees and 200 meter run

9am Mobility

Teams of 2:
NOTE FOR WORKOUT. IF YOU DO NOT COMPLETE YOUR SHUTTLE RUNS IN THE 4 MINUTES CAP STOP Running at 4 minutes and do 45 minutes of cleans while you are supposed to be resting
0-4:00
35/25 Cal Row
35 10m Shuttle Sprints
Max Power Cleans 135/95

4 Min Rest

8:00-12:00
30/21 Cal Row
30 10m Shuttle Sprints
Max Power Cleans 155/105

Rest 4 Minutes

16:00-20:00
20/13 Cal Row
20 10m Shuttle Sprints
Max Power Cleans 205/145

Rest 4 Min
THEN 3 Rounds for time
30 Weighted Sit ups
50′ weighted lunge with dumbbell in each hand
50′ sled push
50′ HS Walk