Sunday Funday
First wod starts at 10:10
Teams of 2
Wod 1- 8 minutes
100 Wall Ball Buy In
Remaining Time-
Complete as many burpees as possible.
Wod 2-
10 Minute As many rounds as possible
10 KB swings
10 Sit ups
Partner 2 is running 200 meters, switch when you get back no matter where you are in the amarap
Wod 3-
10 Minutes
1000 M row buy in
Remaining Time Complete As Many Reps as possible of
Clean and Jerk 135/95
8 am Endurance Running
Like running 6X800 with equal rest to run ratio
tolerate running 5×800 with equal rest to run ratio
Hate running 4×800 with equal rest to run
9am Mobility
10am Partner wod
35 Minute Amrap Yes AMRAP as many rounds as possible
50 Bike Cals
80 Slam balls
80 Kb swing 53/35
80 wall balls
50 Rower cals
Warm Up-
Run 800 with a partner and heavy wall ball
30 weighted good mornings
Strength Deadlift
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70
Wod-
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups
Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups
Scroll for scaling options.
Related:
• CrossFit WOD 180511 Tips With Rory McKernan
• The Dumbell Press
Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.
Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups
Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses
Beginner Option
4 rounds for time of:
60-second bear crawl hold (Or PLANK HOLD)
60-second assisted static hang (toes on the ground) just your toes on plates or the ground
10 dumbbell shoulder presses
10 ring rows
Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses
Warm up… Today your warm up is barbell work! yayyyyyy today is a strength day!
If you are there early bike or row until 5 After
Grab a bar
0-1 Minute 12 power position power snatches
1-3 Minutes 8 Hang position Power snatches
3-5 Minutes 6 hang position squat snatch or hang+power+ohs
Strength 1-
20 Minutes
3,3,3,3,3 Hang snatches (try to squat, you may drop the bar and reset to the hang after every rep) take longer breaks after you complete 3 reps.
Strength 2 Bench Press
5X40%
5×50%
3×55%
5X60%
5%65%
AMRAP at %70
If you must…. here is your cardio for the end of class
with a partner…
12 sets of 250m row sprints.. this is all out, 6 rounds each.
Warm up-
6 Minute Partner Bike Race Minute on Minute off
Rest of the warm up is weightlifting practice
Empty Bar
0-2 Minutes 7 Power Position Power Cleans (Squat the second Minute)
2-4 Minutes 7 Hang Position Power cleans
4-6 Minutes 5 Hang position squat cleans
Strength-
Find Your Max in this complex
2 Deadlifts
2 Hang Squat Cleans
1 Shoulder to overhead
Wod
12 Minutes
7 Hang Cleans 155/115
25 Doubles
1 rope Climb