Sunday Funday

With a partner, with a running clock, split the work however you want

800m Run
Grace (30 Clean and Jerks)

Then-
“Helen”
3 Rounds
42 KB swings
24 Pull ups
Run 400 Together

Then Karen
150 wall balls.

Cinco De Drinko
Get your workout in before you go out tonight!

8am Endurance- Famous 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 Chipper

35 Minute Time Cap-
Hero Wod Chipper day. Partners… Split work however you want
“Randy”
75 Snatches for time

Straight into
“Hotshots 19”

6 Rounds
30 Airsquats
19 power cleans 135/95
7 Strictpull ups
4oo M  run.. run together

Straight into Laredo
6 Rounds for time
24 Air squats
24 Push Ups
24 walking lunges
400M run (both run)

If you finish before 35 mintues go back and complete Randy again.

Warm Up-
Murph Practice
Run 800m
5 rounds
5 Pull ups
10 Push Ups
15 Squats
12 Minute cap *** if you run 800m in  more than 5 minutes then switch the run to a 400

Strength Bench Press
(Use 90 percent of your 1 rep max, the same number you used last week, the percentages are just higher)
5×40%
5×50%
3X60%
3×80%
3X85%
AMRAP at 90%

Quickly review power snatch

15 Minutes
500m row buy in (SPRRRRRIIIINNNNNTTTTT)
Then with remaining time
10 power Snatches 115/75
100m Farmer Carry 50/35

****Sorry if you saw tire flips.. change of plans. tires were pretty nasty, will get them ready for next week.

1200M Partner row.. switch every 200
Grab a bar. Go over Hang Power Cleans
Do 10 every minute for 2 minutes as a class
Go over Push jerk
Do 10 every minute for 20 minutes

Review the Deadlift

Strength DEAD LIFT (en espanol – pesos muertos)
(Use 90 percent of your 1 rep max, the same number you used last week, the percentages are just higher)
5×40%
5×50%
3X60%
3×80%
3X85%
AMRAP at 90%

The following wod should be a sprint for everyone! GO GO GO GO. The run and time cap shorten for the second wod.

WOD  1
7 Minute Amrap (sclaling to pick a weight you can barely go unbroken with)
5 deadlifts 135/95 for all
5 Hang Power cleans
5 Push jerks
Run 200m

REST 3 MINUTES
Wod 2- 5 minutes
5 push jerks 135/95
5 hang power cleans
5 deadlifts
Run 100m

Bike 10 Minutes with a partner switch every minute
Quickly review the strict press

Review the Overhead squat (EMPTY BAR OF PVC) Perform 20 OHS and figure out if you are going to front squat or OHS for the wod
This excerpt is directly from the CrossFit Journal

“Start only when you have a strong squat and use a dowel or PVC pipe, not a weight. You should be able to maintain a rock-bottom squat with your back arched, head and eyes forward, and body weight predominantly on your heels for several minutes as a prerequisite to the overhead squat. Even a 15-pound training bar is way too heavy to learn the overhead squat.”

Strength Strict Press
(Use 90 percent of your 1 rep max, the same number you used last week, the percentages are just higher)
5×40%
5×50%
3X60%
3×80%
3X85%
AMRAP at 90%

Wod 4 Rounds For time
10 OHS (or 12 Front squats) 155/105
10 HSPU (sub heavy dumbbell press or 30 second holds)
10 Burpees
2 Rope climbs (sub 6 Pulls)