Sunday Funday-
Teams Of 2-
Wod 1-
12 Minute Amrap- split the work however you want
16 Burpees
32 Wall Balls
Run 200M together
Wod 2- 8 Minutes
Complete as many rounds as possible of “DT” splitting work however you want.
12 Deadlifts 155/105
9 Hang Cleans
6 Push Press
Wod 3
TEAMS OF 3 FOR THIS ONE
10 minutes max bike cals, switch whenever you want
8am- Endurance
Run 1 mile
Row 2000m
Run 1 mile
9am Mobility
10 am Chipper Teams of 3
2000M row buy in
100 Power Cleans 135/95
100 Bar Facing Burpees
100 Assault Bike Calories (100 rower cals if all the bikes are full, do this anytime during the wod)
50 Power Cleans 155/105
50 Bar Facing Burpees
50 Cals on the ski erg (Do them anytime during the wod, or use the rower, if the ski erg is taken use a rower)
25 power cleans 185/125
25 bar facing burpees
25 Cals on the bike
No Strength Today-
Warm up
5 minute row
2 Rounds
5 pull ups
10 KB swings
ABSOLUTELY SCALE PULL UPS ON THIS WOD
No vests allowed
There is a time cap where we will stop you, 25 minutes for new athletes 35 for others.
******************YOU CAN ALSO SUB 15 pull ups, 15 push ups for the 30 pulls ups! its a better option.
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pullps
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
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Post time to comments.
Compare to 150219.
Related:
• CrossFit WOD 180116 Tips With Rory McKernan
• The Kettlebell Swing
• The Kipping Pull-Up
Scaling this WOD
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets.
Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups **or 15 pull ups 15 pushups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups
Men: 1-pood kettlebell
Women: 1/2-pood kettlebell
Warm up- DO NOT BE LATER FOR CLASS- WE ARE DOING A LOT TODAY!
2 Rounds
Run 200
20 Air squats
20 Pass througs
Grab a bar-
12 Minutes to complete your 20 Rep Back Squat (Keep in the 12 minutes time cap, the class is NOT waiting for you)
Strength- 20 rep back squat day. Use your sheets, add 5 pounds onto last time!
Warm up with 40 and 50 perecent for 10 reps.. then attack those 20 reps
Thruster Review-
First- Do 20 Perfect front squat with an empty bar or pvc
Next- Do 20 push press with empty bar
Last- Do 20 Thrusters
*Familiar with the movements? Use this as a weighted warm up to get ready for the next part
8 minutes on a running clock to find a 2 rep max thruster or to work on technique!
For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups
Men: 75 lb.
Women: 55 lb.
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Post time to comments.
Related:
• CrossFit WOD 180115 Tips With Rory McKernan
• The Muscle-Up
• The Thruster
• Rowing
Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 assisted muscle-ups
Men: 75 lb.
Women: 55 lb.
Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row
25 thrusters
10 jumping dips
10 ring rows
Men: 45 lb.
Women: 35 lb.
Today’s class- Much more difficult than it looks.
If you are newer to this movement drill technique, if you want to go heavy.. please go heavy
Warm up-
Over head squat therapy. If you think you have a perfect over head squat……. you don’t. Practice
At least 30 pvc before you pick up a bar.
https://www.youtube.com/watch?v=1X-MLCHNwEU
***Practice taking the bar off the rack (like you are going to back squat) and push jerking or split jerking the bar overhead for your squats. If you don’t like re-racking the bar on your shoulders after your last rep, lower or drop the bar in front of you like you would a snatch. DO NOT DROP BARS WITH ONLY 10 PLATES ON THEM.
Strength
Overhead squat 3-3-3-3-3 reps
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Post loads to comments.
Related:
• CrossFit WOD 180114 Tips With Rory McKernan
• The Overhead Squat
Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.
Quick review of the power snatch before we start the wod, Pick a weight you can go fast on. This is a Hero Wod.
Randy
75 Snatches for time at 75/55
DON NOT DROP BARS WITH ONLY 10 POUND PLATES ON THEM… 15’s are ok.. but not 10’s