Endurance Wod 1

5 Mins To Complete 800m Run
In remaining time, ME Air Squats
2 Min Rest
5 Mins To Complete 800m Run
In remaining time, ME WBS Rx 20/14 RxC 30/20
2 Mins Rest
5 Mins To Complete 800m Run
In remaining time, ME MB Sit Ups
Score is the amount of air squats/WBS/SUs completed.

Wod 2.. mystery wod

9am- mobility

10am- partner chipper…….

FRAN DAY
21-15-9

Thrusters 95/65
Pull Ups

There will be extra work listed..

Warm Up, row 750

Strength Push jerk
Sets of 4,

4,4,4,4,4,

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Extra-
Dead Legs Mile Run…
Run with a group, push each other… remember your time, see how much better you can do when you run a mile on fresh legs

Girls week, to get in the record book someone else counts your reps.

Warm up,
Slowly build up to the weight you are going to use for Grace

the strength today is a a wod
Grace
30 clean and jerks for time 135/95

WOD 2
“Annie”
50-40-30-20-10
Double Under
Sit up

Ladies Week!  All the “girls” this week. Also we will get out the record book. Here are the rules for an official record. Must have a judge that is not a spouse, girlfriend, boyfriend. BFF… you get it…
Must go over standards with your judge before you start.
Judge must comfortable giving you a “NO REP”

For this WOD, if you want to be in the record book, judge also needs to walk out front and verify you ran the correct distance.
Helen is not the most difficult Girl but its a great test to go unbroken on the movements and push hard on the run.

Warm Up
30 Air squats with a 1 second hold at the bottom
40 pass throughs
20 pull ups

Strength
Back Squat
4 sets of 10 light weight.. deload week

“Helen”

Three rounds for time:
Run 400 meters
21 kettle bell swings
12 Pull-ups