8amEndurance-
6×400 repeats on the post office road with 90 second rest
6×200 on the post office road (I’ll put a cone out) on the post office road
6×100 repeats, same road

9am Mobility

10 am partner wod yayyyyyyy the open is over, we can put barbells back, toes to bar, and pull ups back in partner wods.
5 Minute break between each wod

Wod 1-
10 Minutes partner wod
75 Power snatches (Hero Wod Randy, split work how you want)
with remaining time Perform and Amrap of
20 wall balls
20 burpees.

Score is rounds of wall balls and burpees, split work however you want

Wod 2-
10 minutes amrap- Split work how you want
10 Thrusters
10 Pull ups
10 slam balls

Wod 3
10 Minutes
1 partner competes
5 cal bike
run 100m
Switch partners… and keep going. Score is total rounds

Don’t skip because it’s Friday and running! Attack your weaknesses, don’t avoid them. The guilt of skipping a workout feels worse than the actual workout.
Warm Up-
Run With a med ball.. and a partner
4×10 sets of Push ups (have someone put a plate on your back and try weighted push ups
50 Air squats

Strength
Bench Press
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod- Going long today-
4 Rounds
800m Run
25 Push ups
25 Air squats (coaches will be calling no reps on air squats)

Warm up
500 M Row
40 Good morning with med ball of empty bar

Squat Clean Review Emom- Everyone squats today
0-2 Minutes 5 Power position Squat clean
2-4 Minutes 5 Hang Position Squat clean
4-6 Minutes 5 Squat cleans
Leave your bar out for deadlifts

DeadLift
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod
7 Rounds For Times
5 Deadlifts 185/135
5 Hang cleans 185/135
100M farmer carry

*Everyone HOOK GRIP or there will be bars flying everywhere.

Warm up-
5 Minute bike or row
THEN
Bring Sally Up as a class with perfect air squats

Grab a bar- Review EMOM-
Lets fix those movements!
0-2 mintues Review proper front squat technique with and empty bar 5 Perfect reps a minutes
2-4 minutes Review over head squats 5 perfect reps per minute
4-6 Minutes 6 Power Position Snatch (land in a squat or ad an overhead squat)
6-8 Minutes 4 Hang position snatch (try to squat or add an overhead Squat)
8-10 Minutes 4 Full Snatches

Strength-
6 Sets of 2 Snatches at your own pace, ad weight each round. end at 90 to 95 percent

Wod-
13 Minute Amrap
5 Front squats from the ground 225/155
8 Handstand Push Ups
1 Rope climb (4 rope pulls
10 Burpees over your bar

Warm Up
4 Rounds
5 Strict pull ups (or whatever progression you are working on)
10 Push Ups
15 Squats

Grab an empty bar- review all three overhead movements as a group. If the bar is out in front of your ears at the top position of any press that is “NO REP.” Back off the weight and do it right now, before you have to go back and learn all over. A 65 pound perfect press is more impressive than 200 pound arching back breaking, bar out in front, arms not locked out press.
6 Minute Emom
0-2 Minutes- 8 Strict Press
2-4 Minutes- 8 Push Press
4-6 Minutes- 8 Push jerk

Strength
Strict Press-
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod-Before  you start review the Dumbbell clean and jerk- If you start this wod with strict pull ups, don’t switch to kipping